Understanding Anxiety: Symptoms and Treatment
Learn about different types of anxiety disorders, their symptoms, and evidence-based treatment approaches.
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Learn evidence-based techniques to manage stress, anxiety, and difficult emotions
Quick techniques to calm anxiety and stress
Stay present during overwhelming moments
Develop awareness and acceptance
Challenge negative thought patterns
4-7-8 Breathing:
Box Breathing: Inhale for 4, hold for 4, exhale for 4, hold for 4. Repeat.
5-4-3-2-1 Technique:
Physical Grounding: Hold an ice cube, splash cold water on your face, or do jumping jacks.
Body Scan: Start at your toes and slowly move your attention up through each part of your body.
Mindful Walking: Focus on each step, the feeling of your feet on the ground, and your surroundings.
Loving-Kindness: Send good wishes to yourself, loved ones, neutral people, and even difficult people.
Thought Record: Write down negative thoughts and examine the evidence for and against them.
Reframing: Ask yourself: "Is there another way to look at this situation?"
Problem vs. Worry: Can you solve this problem now? If yes, make a plan. If no, practice letting go.
Start your day with 5 minutes of deep breathing, gratitude journaling, or gentle stretching to set a positive tone.
Dehydration can affect mood and energy. Aim for 8 glasses of water daily and limit caffeine if it increases anxiety.
Spend at least 10 minutes outside daily. Even looking out a window or caring for a plant can boost mood.
Set specific times to check social media and news. Consider a digital detox hour before bedtime.
Reach out to one person today - a text, call, or in-person interaction can significantly improve mood.
Take a brief self-assessment to better understand your current mental health status
This is not a diagnostic tool. For professional evaluation, please consult a licensed mental health professional.
Learn about different types of anxiety disorders, their symptoms, and evidence-based treatment approaches.
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