Stress is a very common problem, and it can present in many different ways, some of them more disruptive than others. Anxiety disorders are considered a form of stress and when you feel it beginning to rise up, threatening to become a panic attack, sometimes regular stress-relief techniques don’t work. I have recently been diagnosed with psoriasis which flares up when I am stressed. So, how can you get a handle on things?
Exercise
Engaging in regular physical activity is one of the most effective ways to manage anxiety flare-ups. Exercise releases endorphins, the body’s natural mood lifters, which can help reduce feelings of stress and anxiety. Whether it’s a brisk walk, a jog, or a session at the gym, physical activity helps divert your focus from anxious thoughts, bringing you into the present moment. Regular exercise also improves sleep, which can be disrupted by anxiety. Even a short, daily exercise routine can make a significant difference in managing symptoms and promoting overall mental well-being.
Breathing Exercises
Breathing exercises are a powerful tool in calming the body and mind during an anxiety flare-up. When anxiety strikes, your breathing can become shallow and rapid, which can exacerbate feelings of panic. Practicing deep breathing techniques, such as diaphragmatic breathing, can help slow your heart rate and reduce tension. Focus on taking slow, deep breaths, inhaling through your nose, and exhaling through your mouth. This not only brings oxygen to your brain but also signals your nervous system to relax, helping you regain control over your emotions and thoughts.
Some Herbal Relief
For those looking for natural remedies, CBD (cannabidiol) has gained popularity as an option for managing anxiety. CBD is derived from the cannabis plant but does not contain THC, the psychoactive component that causes a “high.” Research suggests that CBD can interact with the body’s endocannabinoid system to promote relaxation and reduce anxiety. It’s available in various forms, including oils, capsules, and gummies. However, it’s important to consult with a healthcare provider before incorporating CBD into your routine, especially if you’re taking other medications.
Distract Yourself
Distraction is a useful strategy for breaking the cycle of anxious thoughts. Engaging in a hobby or activity you enjoy can shift your focus away from what’s causing your anxiety. Whether it’s painting, reading, or cooking, immersing yourself in a creative or productive task can provide relief. The goal is to redirect your mind’s energy into something positive, giving it a break from the stressors that trigger anxiety. Over time, having go-to distractions can become an effective coping mechanism for managing anxiety flare-ups.
Don’t Drink Caffeine or Alcohol
While it may be tempting to turn to caffeine or alcohol during stressful times, these substances can actually exacerbate anxiety. Caffeine is a stimulant that can increase your heart rate and make you feel more jittery, while alcohol, although initially calming, can disrupt your sleep and exacerbate anxiety the following day. It’s best to minimize or avoid these substances, especially during times of heightened anxiety. Instead, opt for calming beverages like herbal teas, which can help soothe your nerves without the negative side effects.
Anxiety works differently for everyone who experiences it. Hopefully, with the tips above, you can find the methods that work best for you, and stop it from interrupting your life quite as often as it can.
