Jakarta, CNN Indonesia —
Worry is the body’s natural response to stress. This condition is a normal feeling experienced. Here’s how to control anxiety disorders.
Anxiety becomes unnatural when it is excessive, persistent, and difficult to control. Some of the characteristics include feeling worried all the time about the worst case scenario as well as fear of something that hasn’t happened yet, thus interfering with daily life.
Everyone has different triggers, and identifying them is one of the most important steps to coping with and managing an anxiety disorder.
If you haven’t identified triggers for anxiety disorders, here are some common ones: your first day at a new job, meeting your partner’s family, or giving a presentation in front of a large crowd.
Identifying your triggers can take time and self-reflection. In the meantime, there are things you can do to try to help calm or control your anxiety disorder so it doesn’t take over.
Here are five ways to control anxiety disorders, as reported by Healthline.
1. Question your mindset
Negative thoughts can take root in your mind and distort the severity of the situation. One way is to challenge your fear, ask if it’s true, and see where you can take control.
2. Practice focused, deep breathing
Try to inhale for a count of 4 and exhale for a count of 4 for a total of 5 minutes. By exhaling, you will slow down your heart rate which should help calm you down.
The 4-7-8 technique is also known to help with anxiety.
To practice breathing with the 4-7-8 technique, find a comfortable place to sit or lie down. Make sure you practice with good posture, especially when starting out. If you use techniques to fall asleep, lying down is best.
First, open your lips and then make a whooshing sound, exhaling completely through your mouth.
Next, closing your lips, inhale silently through your nose as you count to four in your head.
Then, for seven seconds, hold your breath. Make another roaring breath from your mouth for eight seconds.
3. Use aromatherapy
Whether in the form of oils, incense, or candles, scents like lavender, chamomile, and sandalwood can be very soothing.
Aromatherapy is thought to help activate certain receptors in your brain, potentially reducing anxiety.
4. Go for a walk or do yoga for 15 minutes
Sometimes, the best way to stop anxious thoughts is to walk away from the situation.
Taking time to focus on your body and not your mind can help ease your anxiety.
5. Write down your thoughts
Another way to control anxiety disorders is to write down what makes you anxious.
This method is said to get it out of your head and can make it less scary.
This relaxation trick is especially helpful for those who experience anxiety sporadically.
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