8 ways to combat anxiety

Anxiety is something we’ve all faced when we’re put under pressure or facing a stressful situation.

Even newly crowned Miss Universe Australia Olivia Rogers, 25, opened up about her own mental health struggles last week – revealing she still deals with anxiety, having battled depression and anxiety when she was younger.

“I thought at first I could get over it myself but I realised that wasn't the case... I still get anxiety but I know how to cope with it,” Olivia told The Sydney Morning Herald.

If someone who seemingly oozes confidence and can get up on stage in a bikini still suffers from symptoms of anxiety, we thought it would be a good idea to get some easy tips on how to cope.

Usually bad feelings pass once the stressful situation is over, or the ‘stressor’ is removed, so anxiety is where these stressful feelings don't go away – when they're ongoing and happen without any particular reason or cause.

Anxiety is a serious health problem and affects our ability to function on a daily basis making it difficult to concentrate on anything else.

Thankfully, Soothe.com has shared are a number of natural techniques you can use to manage anxiety and feel like yourself again. For best results, try incorporating these practices into your daily routine.

Limit Caffeine Intake
Because your body creates adrenaline during times of anxiety, it’s important to lessen the amount of caffeine you consume on a daily basis. The combination of adrenaline build up and caffeine can lead to a perpetual circle of anxiety. So try replacing that second cup of coffee with a cup of warm water with lemon or a herbal tea.

Deep Breathing
Many people feel like they cannot breathe properly when an anxiety attack sets in. So when you first sense anxiety, immediately come back to your breath. Try to sip air in through your nose and exhale audibly through your mouth. It will feel difficult at first, but your system will begin to calm and your breaths will grow deeper if you persist.

Set aTone For The Day
Waking up anxious doesn’t mean that the feeling has to persist the entire day, so take time to centre yourself first thing in the morning. Meditation has increasingly been shown to reduce or even eliminate symptoms of anxiety. If you’re new to meditation, try sitting in a comfortable chair with your palms resting on your thighs and feet planted firmly on the ground. Just start with deep breaths and imagine your anxiety slipping away as you count each in and out breath.

Decrease Sugar Consumption
Delicious as it may be, sugar is not helpful in dealing with anxiety or stress. Consuming sugar stimulates areas of your brain that affect the stress response. Introducing large amounts of sugar into your diet, even on a non-regular basis, makes you more susceptible to stress and anxiety.

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Get Outside
Change your thought patterns by going for a walk or run. Listen to the sounds of birds, feel the sun on your face, and ‘smell the roses’. Studies have shown that being in nature can release stress and anxiety. Combine the outdoors with exercise and you’ll be lessening your anxiety, getting fitter and releasing endorphins that will leave you feeling positive and calm.

Shift Your Frame Of Mind
Neuroplasticity researcher Jeffrey M. Schwartz suggests a four-step process: relabel, reframe, refocus, and revalue. When an anxious thought arises, Schwartz says it should be identified and relabelled as one that’s all in our heads. It should then be reframed as something that does not hold any power, which allows you to refocus your attention, stopping anxious thinking. Lastly, revalue the thought once it’s passed and recognise it for what it was: an anxious thought.

Talk About ItOpenly
Internalising your anxiety can take a tight grip over your life, so instead, reach out to a friend or family member. Chances are they’ve also experienced anxiety. When you talk about it openly you deal with your fear and put the thought into perspective. The weight of a shared problem is always lighter.

Massage
Those who suffer from anxiety may often carry a great deal of stress and tension in their muscles because they’re constantly on high alert. When anxiety really gets out of control massage acts as a quick and effective way to diffuse feelings of stress.

Regardless of where anxiety sets in, rest assured that anxious thoughts are just that—thoughts! Integrating these natural remedies into your regular routine can help decrease the likelihood of anxiety and can help you lead a more relaxed, fulfilling life.

If you find your anxiety to be overwhelming despite your best efforts, consider speaking with your health care professional.

If you are concerned about the mental health of yourself or a loved one, seek support and information by calling Lifeline 13 11 14, Beyondblue 1300 22 4636, or Kids Helpline 1800 551 800