Imagine you, as a center of your family and for yourself, too. You could be a good source of help, happiness and freedom, if you are in good mental condition. Turn upside down – you could be a root of all hazards, if you can’t cope up with your anxiety. Anxiety can feel overwhelming, and when it becomes extreme, it can take a serious toll not only on your mental and physical health but also with those who relate to you. If you’re struggling with heightened anxiety, know that you’re not alone—many people experience it, and there are proven strategies to help you manage and reduce its impact.
At Tugela Wave, we believe in empowering our readers with expert-backed insights to improve their well-being. In this article, we’ll explore natural methods to manage extreme anxiety—from mindfulness techniques and breathing exercises to lifestyle adjustments that nurture your mental health. Whether you’re searching for relief or long-term balance, these tips will help you regain control and find your calm in a busy, chaotic world. Let’s dive into actionable steps that work.
Tips to Manage Extreme Anxiety Naturally
Understand Your Anxiety: Knowledge is Power
How do you manage anxiety if you don’t understand it? The first step in managing extreme anxiety is understanding it. Anxiety is your body’s natural response to stress, and in some situations, it can be helpful—like when it warns you of danger. However, it can interfere with your daily life and relationship, when anxiety becomes excessive or chronic.
Dr. Daniel G. Amen, a renowned psychiatrist and brain health expert, explains that anxiety often stems from an imbalance in the brain’s chemistry. “Understanding that your anxiety might be linked to a physical issue, like neurotransmitter imbalances, can help reduce feelings of shame or helplessness,” he notes.
By learning more about the underlying causes of your anxiety, you can begin to normalize your experience and avoid self-criticism. So, what tools you need in this warfare? Books, podcasts, or consultations with mental health professionals can offer insights into how anxiety develops and how it can be addressed.
Breathing Exercises: A Quick Fix for Anxiety
You should have some time for breathing exercises for yourself as it is one of the most effective and immediate ways to combat anxiety. According to Dr. Andrew Weil, a world-renowned integrative medicine expert, focusing on your breath can trigger the body’s relaxation response and reduce symptoms of anxiety. Dr. Weil recommends the 4-7-8 breathing technique as a simple yet powerful tool.
How to do it:
- Close your eyes and breathe in quietly through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale completely through your mouth for 8 seconds.
- Repeat this cycle for 3-4 rounds.
This technique helps lower your heart rate and activate your parasympathetic nervous system, which calms the body’s “fight or flight” response.
Grounding Techniques: Stay Present and Regain Control
When anxiety overwhelms you, your mind may race with worries about the future or what could go wrong. Why you remain in the future if your problems stay in the present? Imagine this point. If you do this, there is, actually, no one to solve your problems, even not you. Grounding techniques can refrain you from this habit. Grounding techniques are simple exercises that help you focus on the present moment and reconnect with your surroundings. These can be especially helpful when you’re experiencing a panic attack or feeling out of control.
One effective technique is the 5-4-3-2-1 method. Here’s how it works:
- 5: Identify five things you can see around you.
- 4: Name four things you can feel (the texture of your clothing, the temperature of the air, etc.).
- 3: Listen for three sounds in your environment.
- 2: Identify two things you can smell.
- 1: Acknowledge one thing you can taste (even if it’s just the aftertaste of your drink).
This exercise helps anchor you in the present moment and can interrupt spiraling thoughts.
Mindfulness Meditation: Build Emotional Resilience
Teach your mind to think. Research has shown that mindfulness meditation can significantly reduce anxiety by teaching you how to manage your thoughts rather than being controlled by them. Dr. Jon Kabat-Zinn, a pioneer in the field of mindfulness, explains that regular mindfulness practice helps you develop a “witnessing consciousness,” where you observe your thoughts without getting caught up in them.
You can start small, with just 5-10 minutes a day. Find a quiet space, sit comfortably, and focus on your breath. When your mind starts to wander (which it inevitably will), gently bring your focus back to your breath without judgment.
If you’re new to meditation, apps like Headspace or Calm offer guided sessions that can help you get started. Over time, consistent practice can help you create a calm center in the middle of life’s stress.
Physical Activity: Movement to Ease Tension
Lack of exercise is one of the reasons for anxiety. You should regard exercise as one of the most effective long-term strategies for managing anxiety. Dr. John Ratey, an associate professor of psychiatry at Harvard Medical School, has written extensively about the relationship between physical exercise and mental health. In his book Spark: The Revolutionary New Science of Exercise and the Brain, he highlights that physical activity increases the production of endorphins, the body’s natural mood boosters.
You don’t have to go to gym nor commit to an intense workout to experience the benefits—something as simple as a brisk walk, yoga, or stretching can help release built-up tension and improve your mental clarity.
Cognitive Behavioral Therapy (CBT): Rewire Your Thoughts
Cognitive Behavioral Therapy (CBT) is a highly effective approach to addressing the thought patterns that fuel your anxiety. According to Dr. Aaron T. Beck, the founder of CBT, anxious thoughts often involve cognitive distortions—exaggerated or unrealistic beliefs that can escalate fear and worry.
For example, you might engage in “catastrophizing,” imagining the worst possible outcome in every situation. CBT helps you identify these thought patterns and replace them with more balanced, rational thinking.
If you’re unable to access therapy right away, there are many self-help books and online resources based on CBT principles. The Anxiety and Phobia Workbook by Edmund Bourne is a widely recommended resource for individuals who want to work on their anxiety using CBT techniques.
Seek Professional Help: Therapy and Medication
After all of the effort, if you can’t cope up with your anxiety, it’s important to seek professional help. A therapist can work with you on techniques like CBT or EMDR (Eye Movement Desensitization and Reprocessing), which have been shown to be effective for treating anxiety.
In some cases, medication may also be an option. Dr. David H. Barlow, a leading expert in the treatment of anxiety disorders, advises that medication can be a helpful tool, especially when combined with therapy. Medications like selective serotonin reuptake inhibitors (SSRIs) can help regulate the brain’s chemistry, making it easier to manage anxiety. Consult with an expert before taking medicine.
Build a Support System: You Don’t Have to Do This Alone
You can’t play football alone; you need a team and an opposition. Dealing with extreme anxiety can feel isolating, but connecting with others who understand what you’re going through can make a world of difference. Mingle with support groups, friends, or family, don’t hesitate or feel ashamed to reach out for help. As Dr. Robert Sapolsky, a prominent neuroscientist, suggests, social support can buffer the effects of stress and promote emotional resilience.
Consider joining online communities or support groups where people share their experiences and coping strategies. Knowing that others understand your struggles can provide a sense of relief and solidarity.
Managing extreme anxiety is a journey, not a destination. It’s important to be patient with yourself and acknowledge every step you take toward feeling better. Whether you practice breathing exercises, start therapy, or incorporate more physical activity into your day, know that each small action can have a significant impact over time. Your anxiety, actually, can’t solve your problem. So, stay away of it, start enjoying your life. It is your mindset, that can change your life through your thinking process.
References:
- Amen, D. G. (2011). Change Your Brain, Change Your Life. Harmony.
- Kabat-Zinn, J. (1990). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. Delta.
- Ratey, J. J. (2008). Spark: The Revolutionary New Science of Exercise and the Brain. Little, Brown Spark.
- Beck, A. T. (1976). Cognitive Therapy and the Emotional Disorders. International Universities Press.
- Bourne, E. J. (2011). The Anxiety and Phobia Workbook. New Harbinger Publications.