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"Be confident. Too many days are wasted comparing ourselves to others and wishing to be something we aren’t. Everybody has their own strengths and weaknesses, and it is only when you accept everything you are – and aren’t – that you will truly succeed" – Unknown

Breathe: There are ways to calm your anxiety
Know that feeling of your heart beating faster in response to a stressful situation? Or perhaps, instead, your palms get sweaty when you’re confronted with an overwhelming task or event.
That’s anxiety — our body’s natural response to stress.
If you haven’t recognised your triggers yet, here are a few common ones: your first day at a new job, meeting your partner’s family, or giving a presentation in front of a lot of people. Everyone has different triggers, and identifying them is one of the most important steps to coping and managing anxiety attacks.
Identifying your triggers can take some time and self-reflection. In the meantime, there are things you can do to try to help calm or quiet your anxiety from taking over.
Quick ways to cope with anxiety
If your anxiety is irregular and getting in the way of your focus or tasks, there are some quick natural remedies that could help you take control of the situation. If your anxiety is focused around a situation, such as being worried about an upcoming event, you may notice the symptoms are short-lived and usually subside after the anticipated event takes place.
Question your thought pattern
Negative thoughts can take root in your mind and distort the severity of the situation. One way is to challenge your fears, ask if they’re true, and see where you can take back control.
Practice focused, deep breathing
Try breathing in for 5 counts and breathing out for 5 counts for 5 minutes total. By evening out your breath, you’ll slow your heart rate which should help calm you down.
The 4-7-8 technique is also known to help anxiety.          
Use aromatherapy
Whether they’re in oil form, incense, or a candle, scents like lavender, chamomile, and sandalwood can be very soothing. Aromatherapy is thought to help activate certain receptors in your brain, potentially easing anxiety.
Go for a walk or do 15 minutes of yoga
Sometimes, the best way to stop anxious thoughts is to walk away from the situation. Taking some time to focus on your body and not your mind may help relieve your anxiety.
Write down your thoughts
Writing down what’s making you anxious gets it out of your head and can make it less daunting. These relaxation tips are particularly helpful for those who experience anxiety sporadically. They may also work well with someone who has generalised anxiety disorder (GAD) when they’re in a bind too! However, if you suspect you have GAD, quick coping methods shouldn’t be the only kind of treatment you employ. You’ll want to find long-term strategies to help lessen the severity of symptoms and even prevent them from happening.      
Long-term strategies for coping with anxiety
If anxiety is a regular part of your life, it’s important to find treatment strategies to help you keep it in check. It might be a combination of things, like talking therapy and meditation, or it might just be a matter of cutting out or resolving your anxiety trigger.
Identify and learn to manage your triggers
You can identify triggers on your own or with a counsellor. Sometimes they can be obvious, like caffeine, drinking alcohol, or smoking. Other times they can be less obvious.
Long-term problems, such as financial or work-related situations, may take some time to figure out — is it a due date, a person, or the situation? This may take some extra support, through counselling or with friends.
When you do figure out your trigger, you should try to limit your exposure if you can. If you can’t limit it — like if it’s due to a stressful work environment that you can’t currently change — using other coping techniques may help.
Some general triggers:
 a stressful job or work environment
 driving or traveling
 genetics — anxiety could run in your family
 withdrawal from drugs or certain medications
 side effects of certain medications
 trauma  
 phobias, such as agoraphobia (fear of crowded or open spaces)   and claustrophobia (fear of small spaces)
 some chronic illnesses like heart disease, diabetes, or asthma
 chronic pain
 having another mental illness such as depression
 caffeine
 Relationship issues
 Do a daily or routine meditation
While this takes some practice to do successfully, mindful meditation, when done regularly, can eventually help you train your brain to dismiss anxious thoughts when they arise.
If sitting still and concentrating is difficult, try starting with yoga.
Try supplements or change your diet
Changing your diet or taking supplements is definitely a long-term strategy. Research shows certain supplements or nutrients can help anxiety reduction.
These include:
lemon balm
omega-3 fatty acids
green tea
valerian root
dark chocolate (in moderation)    
However, it can take up to three months before your body is actually running on the nutrition these herbs and foods provide. If you’re taking other medications, make sure to discuss herbal remedies with your doctor.
Keep your body and mind healthy
Exercising regularly, eating balanced meals, getting enough sleep, and staying connected to people who care about you are great ways to combat anxiety symptoms.
When is my anxiety harmful?
Identifying what sort of anxiety you’re dealing with can be somewhat challenging because how one’s body reacts to perceived danger can be entirely different compared to another person.
It’s likely you heard anxiety as a blanket term for that general feeling of worry, nervousness, or unease. It’s often a feeling grown in response to an upcoming event that has an uncertain outcome.
Every person deals with it at one time or another, because it’s part of our brain’s response to a perceived danger — even if that danger isn’t real.
That said, there are times anxiety can get serious and turn into anxiety attacks that initially feel manageable and then gradually build up over a few hours. (This is different from a panic attack, which is out of the blue and subsides.)
Signs of an anxiety attack
These are some of the more common mental and physical symptoms of anxiety: feelings of danger, panic, or dread
nervousness or restlessness
rapid heart rate
sweating
trembling or chills
tiredness or weakness
stomach issues
difficulty focusing  
hyperventilation
It’s also possible to experience an anxiety and panic attack simultaneously. The quick coping strategies mentioned above may also help with a panic attack.
Other mindful strategies to cope with panic attacks include focusing on an object, repeating a mantra, closing your eyes, and going to your happy place.
Symptoms of a panic attack
fear of dying
feeling like you’re losing control
a sense of detachment
heart palpitations
shortness of breath
chest pains or tightness  
nausea
feeling lightheaded or dizzy
numbness or tingling in your extremities
feeling hot or cold  
Living with anxiety
Anxiety may always be a part of your life, but it shouldn’t overtake your day-to-day. Even the most extreme anxiety disorders can be treated so that the symptoms aren’t overwhelming. Once you find what treatment works best for you, life should be a lot more enjoyable and a lot less daunting.


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