Although most people have felt anxious at one point or another, it may be surprising to learn that nearly one in three adults in the US suffers from an anxiety disorder. When feeling anxious, it can be difficult to see things clearly. The situation might even start to feel insurmountable.
The good news is that there are steps to take to stay grounded. One of the most important is learning how to trust your intuition when you have anxiety and take steps toward recovery. The guide below has key information.
Remember That These Feelings Will Pass
This is one of the most important tips to keep in mind. Anxiety often triggers feelings of hopelessness. Emotions like these can lead to intense fear.
Remember that these feelings will subside. Anxiety attacks often don’t last very long, so the situation should improve soon after it begins.
Focus on Breathing
Taking deep breaths can help control one’s state of mind. It will also help prevent hyperventilation, which can complicate an anxiety attack.
Instead, breathe deeply from the abdomen while counting to four. Slowly exhale while again counting to four.
Repeat this process while dealing with anxiety symptoms. In rare cases, breathing deeply can make anxiety attacks more intense.
Those who find themselves in this situation should instead focus on activities they enjoy. This can be something as simple as watching a TV show or exercising.
Find a Peaceful Location
Overstimulation can make anxiety attacks worse. If possible, find a quiet space to stay for 10 to 15 minutes.
If finding somewhere silent isn’t an option, choose the quietest available. For example, someone at a crowded gathering could enter a hallway or go outside. At this point, it will be easier to focus on other strategies to overcome anxiety.
The 5-4-3-2-1 Method
This is a grounding technique that helps direct attention away from the source of the anxiety. It involves the following:
- Looking at five different objects
- Listening to four different sounds
- Touching three different objects
- Identifying two different smells
- Naming one taste
Under almost every circumstance, it should be possible to fulfill these. Someone having trouble with a particular step should do their best and move on.
Talk to Someone
People who experience anxiety often don’t want to speak to anyone. However, it can be an effective way to manage anxious feelings. Those who are with others they trust should express themselves and ask for reassurance.
If necessary, call a friend or family member for emotional support. A simple conversation can have a large impact in situations like these. In some cases, it could cause immediate relief.
Prioritize speaking with people who have helped with anxiety attacks before. They’ll likely reference how previous scenarios were nothing to worry about.
Types of Anxiety
Many people are unaware that there are numerous anxiety disorders. The three most common are specific phobias, social anxiety disorder, and panic disorder. Understanding these can help better manage this condition.
These vary from person to person and come in many forms. At its core, a phobia is a consistent, irrational fear of something that isn’t inherently harmful. People with phobias understand that their fear is excessive, but they can’t seem to manage how they feel.
A perfect example is public speaking. This is an innocuous activity that many people are deathly afraid of. Phobias frequently trigger anxiety attacks, even if there is no immediate threat.
Social Anxiety Disorder
Someone with this condition has intense anxiety about being humiliated, embarrassed, or rejected during social interactions. This disorder can make someone unlikely to ever approach another individual.
As such, it significantly interferes with daily life. Social anxiety disorder can cause distress while someone is out in public, even if they don’t interact with others.
Recurrent panic attacks are the primary symptom of panic disorder. These manifest in the form of overwhelming physical and psychological stress. Symptoms of a panic attack include palpitations, trembling, a fear of dying, and dizziness.
Some panic attack symptoms resemble those of a heart attack, which can cause further distress. Panic disorder generally accompanies other mental conditions like post-traumatic stress disorder (PTSD) or depression.
When someone says they’re “feeling anxious,” they often feel nervous or have a sense of impending doom.
Sometimes, anxiety can manifest in other ways. Someone might have trouble sleeping, have an increased heart rate, or breathe rapidly. It’s not uncommon for those with anxiety to feel weak or tired, as well.
One of anxiety’s major complications is that it doesn’t necessarily have to be triggered. It could manifest at any time. So, it’s possible to experience the above symptoms for seemingly no reason at all.
Anxiety Treatment Options
There are two primary options for treating anxiety: medication and psychotherapy.
Those who take medication will be prescribed medicine meant to combat anxiety. Certain antidepressants can also treat anxiety disorders.
Prescriptions meant for short-term anxiety relief include sedatives and beta-blockers. These are used in limited circumstances and aren’t meant to serve as long-term treatment options.
Psychotherapy involves working with a therapist to help manage anxiety symptoms. Something as simple as speaking with a qualified professional can go a long way.
Cognitive behavioral therapy is an effective form of treatment for anxiety disorders. It helps patients develop skills to improve their symptoms.
The end goal is to help them be comfortable in situations that would normally cause anxiety. Those looking for a therapist should properly research their available options before moving forward.
Look into their past reputation to gain insight into the potential results. It’s also in a patient’s best interest to prioritize therapists they feel comfortable speaking with.
Understand How to Trust Your Intuition When You Have Anxiety
At first, knowing how to trust your intuition when you have anxiety can seem overwhelming. This process is much simpler than most people anticipate. The above information can help ensure a favorable outcome when anxiety arises.
Book a consultation with this private practice today. They have the tools and resources to help ease the burden when times get tough.