How to Overcome Anxiety?

Early identification of symptoms and appropriate management of Anxiety is imperative to enhance the quality of life of individuals with such conditions. Anxiety symptoms reduce with Counselling, Psychotherapy, medication or both. However, working with a mental health professional to understand the best course of action at a given time is essential. Dr Nisha Khanna has been a leading Psychologist for two decades and teaches how to overcome Anxiety. A few techniques and intervention strategies used to handle and eliminate the severity of anxiety symptoms include:

● Recognizing Anxiety

Recognizing Anxiety and Asking for Help is the first step. One can learn to identify the physical signs of Anxiety by observing the minute physical or emotional changes and asking themselves questions such as, “What happens when I’m anxious? Where am I feeling Anxiety in my body?” It also affects the way we think. Anxiety-driven thoughts typically involve a fear of terrible happening in the future. It makes us feel uncomfortable and believe that we are in danger. When our partner cheats, a loved one dies; we face financial loss, unable to create intimacy. Therefore, we feel the urge to escape or avoid situations, activities, objects, and people that make us anxious. Once people can understand and recognize Anxiety, the next step is to ask for help. A qualified psychologist like Dr Nisha Khanna can help you identify this and overcome how to handle Anxiety without medicine.

●  Cognitive Behaviour Therapy (CBT)

Cognitive Behaviour Therapy (CBT) is often used by psychologists to recognize or restructure negative thought patterns or behaviours. CBT also helps identify, question and correct tendencies of people to overestimate danger and their ability to cope with it. Homework assignments may include making the individual realize their thoughts and feelings in an anxiety-provoking situation or giving them relevant reading material.

● Grounding Technique of Anxiety 5-4-3-2-1

The Purpose of the Grounding Technique is to help the individual to return to reality during a panic attack or a traumatic flashback. Psychologists suggest soothing our senses by acknowledging 5 (five) things to see around, 4 to hear, 3 to touch, 2 to smell, and 1 to taste when one feels anxious. The most prevalent grounding technique is called the 5-4-3-2-1 technique. Other grounding techniques include breathing exercises, guided imagery, walking, stretching or exercising.

● Mindfulness in Anxiety 

Mindfulness refers to remembering to pay attention to our present moment experience. Mindfulness increases awareness of thoughts, feelings, and sensations in the present moment. It helps us look at our thoughts and emotions with more objectivity. Instead of letting events trigger the pattern of negative thoughts, mindfulness aids us. It helps take a step back to recognize what and why of feeling and the best way to deal with it.

● Self-Care in Anxiety

Self-Care involves mental, emotional, physical, social, and spiritual caring for yourself. Self-care activities include reading a book, listening to music, painting, maintaining a journal, exercising, having a fixed sleep schedule, having a healthy diet, spending time with friends and family, maintaining healthy boundaries, meditation, yoga, being in nature, etc.

  • Consultation with a Psychologist and Psychiatrist

When something is bothering you and are out of control, the best thing to do is to seek consultation from a mental health professional. A psychologist is a trained mental health professional and an expert dealing with various issues regarding an individual’s life. However, be sure to check the educational qualifications of the Psychologist before having a session with them, as many quacks flourish in this field. Psychologist’s Sessions are time-based.

Dr Nisha Khanna is a qualified, experienced, and trained Psychologist with 20+ years of experience and is a Senior Consultant – Counselling Psychologist at Panchsheel Enclave in New Delhi who offers online, telephonically and face-to-face Counselling Services. If you are in Delhi, India or any other part of the World, you can approach us through any of these mediums. For details, visit Bye Tense, or call us at +91–9818211474