In order to cope with anxiety, it’s helpful to know that it manifests physically, behaviourally and emotionally. These three components need to be treated both individually and together.
To manage the physical symptoms of anxiety (e.g. rapid heart rate, muscular tension, chest heaviness, sweating), applied relaxation techniques are highly recommended. Simple diaphragmatic breathing can be quite effective in lowering levels of anxiety. Try breathing in and out slowly and regularly from the abdomen. You should notice an improvement after 30 to 60 repetitions.
Dealing with the behavioural manifestations of anxiety (avoidance of doctor visits, escapist behaviours or denial of feelings) involves being courageous in the face of fear. Confront the feared situations, so that the fear doesn’t get out of hand. Choosing to be proactive and taking charge of your life is much more empowering then living from a “let’s wait and see” approach.
The emotional expression of anxiety is often trickier to handle. Negative thoughts (e.g. “What if the cancer comes back?” or “What will happen to my family if I die?”) can be recurrent and become obsessive at times. Anxiety is known as a future-based emotion because it foretells the future in a pessimistic way. It’s the mind’s way of trying to gain control over something that’s uncertain. When an anxious thought arises, acknowledge it, accept it and then let it go by focusing on something in the present moment such as your breath or music playing on the radio. You can also choose to counter your negative thoughts with real facts and an optimistic viewpoint. The important thing is not to give these negative thoughts the power to rule you. Choose to be more aware of cues in your present moment. Live for the now.
