Experiencing anxiety throughout the day is never fun. Your heart races, your breathing speeds up, and your mind tells you that something terrible is going to happen. You can’t focus on other tasks when anxious thoughts consume you, but ridding yourself of anxiety is never as simple as telling it to go away.
If you struggle to manage anxiety at work, at school, or even at home, certain techniques can help you minimize these feelings. Below, learn a few tips for how to combat anxiety throughout the day. If anxiety is a constant struggle, consider scheduling an appointment with Crescent City Psychiatric to connect with a compassionate psychiatrist in Baton Rouge, LA, for personalized care.
Tips for How To Combat Anxiety in the Moment
Anxiety disorders can make getting through the day a battle, especially when you encounter challenging scenarios or tasks. The following strategies can help you relieve anxious thoughts and feelings in the moment. However, keep in mind that anxiety is not always something you can “will away” on your own; you may need professional help or medication as well.
Try Mindfulness Techniques
Mindfulness techniques ground you in the current moment, pulling you out of ruminations about the past or fears about the future. Here are a few techniques to keep in your back pocket:
- Stop and notice five things you can see, four things you can hear, three things you can feel, two things you can smell, and one thing you can taste.
- Complete a body scan, focusing on each area of the body and intentionally relaxing it.
- Tap your fingers together and focus on the sensation.
- Complete a guided mindfulness meditation if you have a few spare minutes.
Use Breathing Exercises
Breathing exercises can help you practice mindfulness but also engage your parasympathetic nervous system, physically calming the body. Try these breathing exercises for how to combat anxiety in the moment:
- Diaphragmatic breathing. Close your eyes and inhale as much air as you can. Hold your breath for a few seconds, then exhale for as long as you can, tightening your abdominal muscles.
- Box breathing. Inhale for four seconds, then hold for four. Exhale for four, then hold for four. Repeat as needed.
Make Lifestyle Changes
You can’t always change your circumstances, but you may be able to make lifestyle changes that can prevent or reduce feelings of anxiety throughout the day.
- Get plenty of sleep. If you have trouble falling or staying asleep, try turning off electronics before bed, listening to white noise, or reducing caffeine intake.
- Engage in physical activity regularly. Even taking a short walk daily can help reduce stress and alleviate anxious thoughts.
- Meditate. Get into the habit of meditating for a few minutes each day as a way to continually practice mindfulness.
- Eat a healthier diet. Some research suggests that a poor diet may reduce neurotransmitter production and provoke symptoms of anxiety and depression.
Let Anxiety Run Its Course
Sometimes, simply acknowledging anxious thoughts and allowing them to run their course is the most effective method of combating them. Rather than fighting feelings of anxiety, which may provoke a panic attack, you can show these thoughts that they do not have control over you.
Focus on recognizing why you are feeling anxious and identifying your feelings. Remind yourself that you can still perform well with anxiety and that these thoughts and emotions do not have to rule your behavior or define you.
Contact Crescent City Psychiatric, LLC, Today
Sometimes, managing anxiety on your own isn’t feasible. At Crescent City Psychiatric, we offer professional psychiatric services to help you work through anxiety, stress management, and other mental and emotional challenges. We can give you the tools you need to learn how to combat anxiety throughout the day and find inner peace. Contact us today at (985) 249-1322 to schedule an appointment. Then, explore our recent blog post, “Is anxiety a mood disorder?”
