Anxiety can be a disorder that can happen to anyone. Individuals might experience feelings of fear, worry, nervousness, uneasiness, and restlessness. Anxiety can be often associated with stress, depression, and feelings of loneliness. Anxiety may be fear of going in public places or in crowded places which is called a social anxiety disorder. There can be many other disorders including generalized anxiety disorder (GAD), panic disorder, etc. Overcoming anxiety may be necessary and some techniques might also be helpful to overcome anxiety.
Symptoms of anxiety can be as follows:
There can be physical, emotional, and behavioral symptoms.
Physical symptoms:
There can be muscle tension fatigue, excessive sweating, shaking of hands, shivering or there may be an increase in heart rate. A person could also experience shortness of breath, nausea, dizziness, or frequent urination.
Emotional symptoms:
Emotional symptoms might be extreme levels of worry, restlessness, difficulty in concentrating, fear, and irritation.
Behavioral symptoms:
Behavioral symptoms would be like repeatedly washing hands or avoiding circumstances or areas that can trigger anxiety or procrastinating any work due to fear of failure. One can also isolate himself to stay away from people due to social anxiety.
Steps to overcome anxiety
1) Medication:
![8 Techniques to overcome anxiety medications for overcoming anxiety](https://vibeswithin.com/wp-content/uploads/2023/10/anxiety-200x300.jpg)
Those who have severe symptoms of anxiety may take medicines. Consulting a professional or a doctor can be necessary if there are severe symptoms of anxiety.
2) Seeking professional help:
Individuals who are suffering from anxiety can also seek professional help, when a person is seeking professional help the first step they might do is check their symptoms and their impact on their life and then they can check their overall mental and emotional health so that they would easily determine if you have any specific type of anxiety.
They can also check your medical history. And depending on the overall checkup they can decide if you need any specific treatment or medications which can help you overcome anxiety.
There could be some ways in which individuals themselves can cope with mental issues like anxiety but these ways should be followed every day and need efforts.
3) Practicing gratitude:
Practicing gratitude can be essential for overcoming anxiety, it may help in improving emotional and mental well-being. Gratitude can be practicing thankfulness and appreciating little things or big things in life which is happening like being thankful for specific experiences or for whatever circumstances, people, things, etc.
As an individual starts to practice gratitude daily his perspective on life and perceiving things might change in a positive way which can help that individual to cope with mental illness like anxiety and depression.
There can be many ways to practice gratitude daily one can keep a journal and write a thankful note to whoever they are thankful for. Everyone can have their unique ways to be grateful for.
One can simply write or one can simply practice by just thinking or appreciating the present moment.
But when it comes to practicing gratitude and improving mental health one might see results when he has been consistent in writing or practicing gratitude every day.
4) Journaling every day:
Journaling every day can help you cope with any mental illness because it could help to analyze thoughts and emotions. Journaling might help us to express ourselves and we may let go of our emotions through journaling. Journaling can also help us in problem-solving, it can give us clarity and it can help us to track our progress, it would also improve our mood, can help in stress reduction which can help in overcoming anxiety.
There can be many types of journaling that can be followed by an individual like it can be diary writing, gratitude writing, creative writing, it might be goal-oriented journaling, dream journaling, etc.
![8 Techniques to overcome anxiety journaling and practicing gratitude](https://vibeswithin.com/wp-content/uploads/2023/10/overcoming-anxiety-300x200.jpg)
5) Practicing self-love and self-care:
Taking care of yourself and following your passion and hobbies can help you get rid of anxiety. Inculcating “me time” in your daily schedule would help you get rid of mental illnesses like depression and anxiety, loneliness.
6) Meditation and yoga:
Mindfulness, meditation, and yoga can help you stay connected to yourself and can help you get rid of mental issues because it might help us to stay physically and mentally fit. Meditation can help you to stay in a positive state and in the present moment. There can be different types of meditation and yoga techniques that can be followed for different mental illnesses.
7) Positive self-talk:
Positive self-talk may help you replace negative talk or self-criticism because criticism can lead to more anxiety. Positive self-talk can help in building strong emotional and mental well-being. Positive self-talk can help us to perceive things positively.
It can also help in improving self-image, self-worth, and self-esteem, it might also help in stress reduction and emotional resilience and it can help in increasing motivation eventually improving relationships and mental health. Always writing affirmations or affirming in your mind can help in reducing anxiety.
8) Relaxation techniques:
Many relaxation techniques can help in reducing mental illnesses like anxiety, depression, or stress. Those relaxation techniques could be meditation, mindfulness, yoga, progressive muscle relaxation (PMR), and breathing exercises.
“Tai Chi” is a martial art that helps in balance and can be a technique that can be done for relaxation. Also, there would be many techniques like “Aromatherapy” which helps in reducing mental illness. In this technique, essential oils might be used for massaging which can help in relaxation.
The technique of Art and music therapy would also help in relaxation. There are some of the frequencies, some music, and spiritual songs that can help in relaxation or help doing meditation to achieve inner peace.
Closing thoughts:
I have mentioned in this blog about anxiety, what is anxiety, its signs and symptoms which can be emotional, physical, and behavioral symptoms, and also how to overcome anxiety. There might be many ways to overcome anxiety such as meditation, practicing mindfulness, yoga, seeking professional help if it is necessary, practicing self-love, self-care, journaling every day, practicing gratitude and positive self-talk, and many other relaxation techniques. All these techniques can be useful when an individual is consistently using it or else he or she can go for professional help. One should consult a professional when it is extremely necessary and nothing is working.