3 Evidence Based Strategies To Overcome Anxiety

Anxiety Defined

Anxiety is a feeling of unease, such as worry or fear, that can range from mild to severe. Rob Dial explains that anxiety serves as an adaptive response to danger or challenges, manifesting through both emotional and physical symptoms 1. Emotional symptoms include worry, fear, irritability, and difficulty concentrating, while physical symptoms can involve muscle tension, headaches, and rapid heart rate 1.

   

Symptoms

Understanding the diverse symptoms of anxiety is crucial. Rob Dial notes that anxiety can cause restlessness, difficulty sleeping, and even digestive issues 1. He emphasizes the importance of recognizing these symptoms to better manage anxiety 1.

Anxiety can pop up with emotional symptoms, which would be worry, fear, irritability, difficulty in concentrating, restlessness when you're trying to fall asleep, and you can't seem to get yourself to go to sleep.

--- Rob Dial

Physical symptoms like trembling and shortness of breath are also common, highlighting the need for comprehensive strategies to address both emotional and physical aspects of anxiety 1.

   

Strategies

Rob Dial shares three evidence-based strategies to overcome anxiety, starting with deep breathing exercises. He explains that deep breathing activates the body's relaxation response, making it easier to manage anxiety 2.

Deep breathing exercises can actually help activate your body's relaxation response and reduce anxiety levels.

--- Rob Dial

The technique involves breathing in for five seconds and out for ten, which helps slow the heart rate and release tension 2.