10 Techniques to Deal with Anxiety

Anxiety, the most common mental health diagnosis, is on the rise. There is a mental health crisis in the United States as one in four people experience some type of mental health disorder like depression, panic attacks, or anxiety according to Johns Hopkins Medicine.  But how are we supposed to deal with anxiety?

Anxiety overcame me when the saleswoman asked, “Can I help you?” My face flushed and my voice stuck in my throat. I squeaked out a feeble, “No thank you.” 

I don’t know why this situation triggered my anxiety. But it did. I needed a way to deal with it in the moment. 

What is Anxiety?

Anxiety is characterized by extreme stress and consuming thoughts of worry. It manifests itself in a physical nature. Some of the diverse symptoms of anxiety include:  

• nausea
• sweating
• insomnia 
• irritability
• aggression
• restlessness 
• racing heart 
• hypervigilance
• lightheadedness
• shortness of breath
• tight chest muscles 
• feelings of losing control
• numbness in hands, feet, or face,

Anxiety is highly treatable, yet, only 37 percent of individuals who experience anxiety seek treatment. There is hope for those who suffer from anxiety, and there are simple techniques available to deal with it. 

What Causes Anxiety?

According the Mayo Clinic, anxiety is caused by a variety of things. There are some medical causes like heart disease, diabetes, hyperthyroidism, and respiratory disorders. Risk factors for anxiety include trauma, prolonged stress, personality, other mental health disorders like depression, family history, and drug and alcohol use. 

What Prevents Anxiety?

A healthy lifestyle that includes healthy eating, regular exercise, downtime, and good sleep while avoiding alcohol use are helpful in fending off anxiety. A healthy lifestyle sharpens our minds and increases a sense of well-being and happiness. That said, anxiety is sneaky. It may still creep into our mind and body despite doing everything right. 

What Techniques Deal with Anxiety?

When anxiety is triggered, like my experience while shopping, there are somethings we can do in the moment to deal with it. In my book, Messy Hope: Help Your Child Overcome Anxiety Depression, or Suicidal Ideation I list 10 techniques that can be used to battle and reduce anxiety.

1. Agree with anxiety. Say to yourself, “Yes, I do feel anxious. Even though I feel anxious, it is okay. I am safe, God is with me.”
2. Try flooding. Engage in situations that make you anxious and reassure yourself it is okay. Have a support person who will be with you.
3. Evaluate the fear. Make a list of your worries. Figure out what can be controlled. Control the things you can.
4. Move that body. Exercise to release endorphins. This will alter your mind positively by relieving tension and anxiety.
5. Turn on the tunes. Put on some praise music, sing, and dance.
6. Get grounded. Practice mindfulness and being present. Use your sense to identify and concentrate on the things around you.
7. Make a decision. Indecision adds to anxiety.
8. Hum. Yep, hum. Stimulate the vagus nerve (located on either side of your voice box). Humming interrupts the flight, fright, or freeze mode.
9. Be silly. Humor releases endorphins that combat stress and anxiety.
10. Use breathing techniques. Slowly inhale through your mouth and exhale through your nose. 

Humming is something we can do in the middle of the anxious moment. (It worked well for me at the mall.) Breathing into a paper bag is also recommended but not many of us haul around a paper bag. Plus the saleswoman would have thought I was totally crazy that her normal question, “Can I help you?” caused me to breathe into a paper bag.  

How Can I Help My Loved One Who Experiences Anxiety?

The best place to start is by listening. While you are listening, keep in mind these 5 things. 

1. Avoid shaming, “If you had more faith this wouldn’t happen.”
2. Avoid suggestions, “Have you prayed about this?” You can bet they have. And perhaps even prayed without ceasing.  
3. Don’t discount, “This isn’t so bad, at least you have____.” 
4. Continue to be present. Say, “I am here with you. You can get through this.”
5. Offer prayer. Tell them you will pray for them.

Keep in mind you are not the sufferer’s therapist or doctor. You are their support system Don’t try to fix them. Instead offer that listening ear and needed encouragement to get help. Anxiety can be overcome.

What Should I Do if I Have Anxiety?

Anxiety symptoms are real and not imagined. But the worry and fear that triggers anxiety is exaggerated. It is helpful to identify what is fact and what is fear. But, in the middle of an anxious moment having another person point out the fear isn’t logical, nor is it helpful. 

Anxiety is an equal opportunity malady. People of faith are not immune to it. In scripture, Paul advised Timothy, who experienced anxiety, “Stop drinking only water, and use a little wine because of your stomach and your frequent illnesses” (1 Timothy 5:23, NIV).  Timothy, a man of strong faith, a pastor and a teacher, had a nervous and sensitive stomach, indicators he suffered from anxiety. 

Here are two bonus tips. There are times it is perfectly fine to avoid situations that cause anxiety. Finally, be one of the 37 percent to get help. Anxiety can be dealt with. We can stop this mental health trend. There is hope. 

LORI WILDENBERG

Lori is passionate about helping families build connections that last a lifetime. She’s a national speaker, licensed parent-family educator, and leads the popular MOMS Together Facebook Page and Group. Lori is an award-winning author or co-author of 6 books including her most recently published book, Messy Hope: Help Your Child Overcome Anxiety, Depressions, or Suicidal Ideation. To find out more go to loriwildenberg.com