How to know you are suffering from anxiety, and what are some useful strategies that can work in handling anxiety attacks?

You would be searching hard for this answer, aren’t you? Fortunately, this informative article aims to framework the particular symptoms of anxiety and the best anxiety calming strategies that will surely help you cope. Moreover, what best alternative can work if these strategies fail to help you get rid of this disorder?

Sparing a few minutes reading this piece of content can enlighten you with something very helpful.

What are Highlighting Symptoms of Anxiety?

While there are more severe anxiety disorders like post-traumatic stress disorder (PTSD) and obsessive-compulsive disorder (OCD), as well as panic disorders like phobias, the anxiety disorder is frequently characterized by some of the symptoms listed below:

• Difficulty sleeping
• Constantly tense muscles
• Uncontrollable worry that makes you feel distressed
• Feeling irritable
• Getting tired easily in uncomfortable situations
• Difficulty concentrating in certain scenarios
• Realizing that even seemingly inconsequential things like completing chores cause stress

1. Use “Cognitive defusion” to immediately reduce anxiety

We are all facing levels of stress that are out of the ordinary, and this stress leads to what psychologists call “negative automatic thoughts” we might not even realize we have, but still it has a bigger role in our mental health.

Research shows that negative automatic thoughts are linked to increased levels of depression because negative thoughts completely dominate social distancing measures. This further worsens our situation.

According to neuropsychologist Dr. Judy Ho;

The groundbreaking way to avoid harmful emotions, behaviors, or relationships is by focusing on your thoughts. This strategy is called cognitive diffusion.

Cognitive Diffusion

The strategy is probably the unique element of acting. It's all about how we utilize language and how often we spend time using it by looking from them instead of looking at them.

How it works: You can use cognitive challenge whenever you experience anxiety or thoughts that make you anxious.

If your mind immediately jumps to thoughts like "My employer is going to yell at me" or "I'm going to get fired," for instance, when your supervisor asks you to chat suddenly, take a step back and think positive assumptions. In this case, you might substitute the thought, "I think they just want to talk," and concentrate on that.

By mentally reversing events, you can come up with an alternative interpretation of the circumstance that doesn't elicit fear, which can help you feel less anxious.

2. EFT Tapping

Emotional Freedom Technique (EFT) combines acupressure, exposure, and cognitive therapy to help you become more aware of your anxiety (or other problems), reduce stress in the now, and possibly change your worried thinking about the future.

In 2004, it was discovered that EFT considerably decreased patients' anxiety during the study, and many patients reported full symptom alleviation. After three sessions, patients started to feel less anxious.

How it works?: EFT tapping, also known as just EFT or tapping, can be performed by a licensed EFT practitioner or patient. You start by determining the problem, such as anxiety. This exposes you to the anxiety but reframes it alongside positivity using a "setup statement" like, "I am anxious, but I completely accept myself."

Next, tap your face and body seven times on acupoints with the tips of your pointer and middle fingers. You can either follow instructions from movies and other internet resources or have someone lead you to the top places.

To stay focused on the problem while you change your mental and physical habits by tapping, say a "reminder phrase" like "I feel anxious" as you tap.

3. Exposure

This "face your worries" technique for reducing anxiety involves regularly exposing you to stimuli that make you feel anxious or fearful in a safe atmosphere. The objective is to accustom you to the stimuli, which will lessen anxiety over time and stop you from avoiding it in the future.

According to Rudenko, "exposure is a potent behavioral technique that can help to lessen anxiety." Although this strategy frequently reduces or eliminates anxiety, it can be quite anxiety-inducing.

Hudenko advises working with a therapist rather than doing exposure therapy on your own for the greatest outcomes.

There are different kinds of exposure therapy, and your course of treatment will depend on your discussions with your therapist. Using a simple technique, you can be exposed to the stimuli in real life.

To help you associate the feared stimuli with relaxation, systematic desensitization exposes you to the stimulus as you practice relaxation techniques.

Is Using Anxiety Calming Device the Best Alternate to Cope With Anxiety Disorder?

Yes, it is! Compared to certain medications, therapies, natural remedies, and anxiety-relieving products / supplements or natural stress, the use of devices has the highest bar in reducing stress and anxiety. The reason is, advanced devices for anxiety have been made with cutting-edge features to help control short breath and panic attacks.

The best example is Breathe 5 device. It is FDA approved and a classic wellness device, which has helped many customers get back to normal positions within no time.