Are you dealing with anxiety? Here are top 5 tips to overcome inner sadness

If you deal with anxiety, there are strategies you can use to help manage immediate symptoms, as well as long-term methods to combat recurring issues. Check out this article to find out more.

Anxiety is the body’s response to real or perceived danger. It’s a natural process that every person deals with at one time or another.

People often use anxiety as a blanket term for a general feeling of worry, nervousness, or unease. However, there’s a difference between feeling anxious and having an anxiety disorder, the latter of which includes many different conditions.

5 immediate skills for coping with anxiety

If your anxiety is sporadic and getting in the way of your focus or tasks, some quick natural remedies could help you take control of the situation.

Suppose your anxiety is focused on a situation, such as worrying about an upcoming event. In that case, you may notice the symptoms are short-lived and usually subside after the anticipated event takes place.

1. Question your thought pattern

Unhelpful thoughts can take root in your mind and distort the severity of the situation. One way is to challenge your fears, ask if they’re true, and see where you can regain control.

2. Practice focused, deep breathing

Measured breathing practices may help you manage immediate feelings of anxiety. Try breathing in for 4 counts and breathing out for 4 counts for 5 minutes total. By evening out your breath, you’ll slow your heart rate, which should help calm you down.

The 4–7–8 technique is another popular breathing pattern for anxiety management.

Discover eight breathing techniques for anxiety management here.

3. Use aromatherapy

Limited research suggests that aromatherapy can help reduce feelings of anxiety in some settings. Aromatherapy practitioners and supporters often report many anecdotal benefits of the practice.

Whether they’re in essential oil form, incense, or a candle, natural scents like lavender, chamomile, and sandalwood can be very soothing.

Learn more about aromatherapy here.

4. Exercise

Sometimes, the best way to stop anxious thoughts is to leave a situation and get moving. Focusing on your body and not your mind may help relieve your anxiety. Low impact exercises like walking, yoga, and tai-chi can often help people to reduce stress and manage anxiety symptoms.

Getting some quick exercise can help boost your mood and calm your mind.

5. Grounding techniques

Grounding techniques such as journaling and the 333 rule can often help to calm immediate feelings of anxiety.

The 333 rule involves naming three things you can see, three sounds you can hear, and interacting with three things you can touch.

Writing down what’s making you anxious gets it out of your head and can make it less daunting. Reading your thoughts and feelings can help you take stock of your emotions in the immediate moment.

This can also help you better understand the situations and events that cause anxiety.