There are numerous anxiety solutions available today, ranging from self-help techniques to professional interventions. For many, anxiety solutions may already be sufficient, but it takes time to learn to use any tool effectively.
Self-Help Techniques
- Breathing Exercises: Deep relaxation can change the duration and intensity of anxiety symptoms, as it is impossible to be anxious and relaxed simultaneously. The 7-11 breathing technique is one such relaxation exercise.
- How to learn: Instructions can be found in books or online resources.
- Can be practised independently.
- Mindfulness and Meditation: Meditation and mindfulness exercises can be effective coping mechanisms. Mindfulness is also one of the most powerful and effective ways to replace anxiety with peace, calm and happiness.
- How to learn: Many books, online resources, courses and apps provide guidance on mindfulness and meditation.
- Can be practised independently.
- Imagery: Visualising calming places or experiences can ease tension during an anxiety attack.
- How to learn: Guided imagery resources are available online.
- Can be practised independently.
- Solution-Focused Approach: Focus on building solutions to current difficulties. When feeling bad or hopeless, switch the focus from why there is a problem to how to create a solution.
- How to learn: Through self-help books and resources.
- Can be practised independently.
- Lifestyle Adjustments: Wholesome meals, sufficient sleep, and regular walks can help fight fears and anxiety.
- How to learn: General health and wellness resources.
- Can be practised independently.
- Acceptance: Accepting your anxiety is key to living well. Recognize that anxiety may be present at times, and continue to live a full and satisfying life. Acceptance (as opposed to struggle) is a viable alternative agenda when faced with anxiety responses and the circumstances that occasion such responses.
- How to learn: Books and teachings on acceptance.
- Can be practised independently.
- Values Clarification: Clarify your values and let them act as a guide for your behaviour, not your anxiety.
- How to learn: Self-help resources and exercises.
- Can be practised independently.
- Support Networks: Joining support groups or social networks where people share similar problems can help.
- How to learn: Online forums, local support groups.
- Practised within a group.
- Change the doing of the problem: Change any part of your regularly repeated actions in the situation, for example, when feeling anxious, instead of staying in, go outside and talk with somebody.
- How to learn: Create a plan for a different approach when faced with anxiety.
- Can be practised independently.
- Use Paradox: Go with the problem or try to make it worse (more intense or more frequent) or try to deliberately make the problem happen. Stop trying to fix the problem or make the situation better.
- How to learn: Consider and explore different techniques, and apply when anxious.
- Can be practised independently.
- Natural Products: Some products with ingredients such as Lavender and Melissa Officinalis may help ease tensions.
- How to learn: Through online research, health stores and asking relevant professionals.
- Can be practised independently.
- Self-compassion: Good therapists will teach strategies for managing the complexities of life more comfortably. They’ll help you to understand the roots of your difficulties, and assist you in healing.
- How to learn: Through self-help books, seeking advice from others, or therapy.
- Can be practised independently.
- Heart-centred breathing: Use heart-centred breathing.
- How to learn: Seek advice from others, online or books.
- Can be practised independently.
- Guided visualisation: Use guided visualisation.
- How to learn: Seek advice from others, online or books.
- Can be practised independently.
- Yoga/Tai Chi/Massage: These activities can also be useful coping mechanisms.
- How to learn: Through self-help books, seeking advice from others, attending classes and or courses.
- Can be practised independently.
- Calm Anchor: Create a calm anchor.
- How to learn: Seek advice from others, online or books.
- Can be practised independently.
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Professional Support
- Medical Professionals: Doctors may recommend or prescribe medication to relieve anxiety symptoms. However, medication alone does not solve anxiety, it may provide some relief and reduce some of the symptoms, but the root cause of the anxiety will remain in spite of medication.
- How to access: Consult a general practitioner or psychiatrist.
- Havening Techniques Practitioner: A practitioner is skilled in applying Havening Touch, which generates delta waves in the brain associated with a sense of safety and well-being [Truitt, 156].
- How to access: Search for certified Havening Techniques practitioners.
- Practitioner-led.
- Solution Focused (SF) therapist: They operate on the assumption that clients have the inner resources to construct effective solutions.
- How to access: Search for certified Solution Focused (SF) therapists.
- Techniques: SFBT aims to increase positive emotions by bringing back the best from the past by asking questions about previous successes. Therapists help clients find exceptions to their problems and amplify them.
- Acceptance and Commitment Therapy (ACT) therapist: ACT therapists focus on willingness and values.
- How to access: Search for certified Acceptance and Commitment Therapy (ACT) therapists.
- Techniques: ACT uses mindfulness and defusion techniques to help clients move with internal barriers rather than struggle against them. Mindfulness is not used as a control strategy. Instead, it is used to foster a non-evaluative approach toward the world of experience.
- Mindfulness Teacher: Mindfulness teachers can guide you in your mindful practice and put you in contact with like-minded others.
- How to access: Search for certified Mindfulness Teachers.
- Techniques: They can guide you in your mindful practice and put you in contact with like-minded others.
- Hypnotherapy: Hypnotherapy involves a wealth of experience guiding people from anxiety to calmness.
- How to access: Search for qualified hypnotherapists.
Important Considerations
- Holistic Approach: Holistic methods can help you to make an overall reduction in stress through long-term lifestyle changes.
- Individual Uniqueness: Each patient’s condition is notably unique and has numerous causes or roots. As we are all unique, there is no one size fits all solution for anxiety.
- Consistency: The techniques need to be used consistently, and it is important to practice them to the point where they have become new habits.
- Combination of Methods: You may also choose to use these seven techniques in combination with some of these proven coping mechanisms.
Summary
A wide array of anxiety solutions are available, ranging from self-help techniques like breathing exercises and mindfulness to professional support from medical practitioners, Havening Techniques practitioners, and solution-focused therapists. Many self-help techniques can be practised independently, while professional support offers tailored guidance and expertise. When approaching anxiety solutions, it is important to consider holistic approaches, individual uniqueness, consistency, and the potential for combining different methods.
Tags: anxiety solutions, self-help, professional support, mindfulness, acceptance, havening, medication, solution focused therapy