Conflict Engagement Skills: Managing Anxiety For The Long Term

“Because so many people were coming and going that they did not even have a chance to eat, he said to them, ‘come with me by yourselves to a quiet place and get some rest.’ So they went away by themselves in a boat to a solitary place.”

Mark 6:31-32

Quick fixes for anxiety are helpful during anxious moments. However, you may want to consider these strategies for the long-term management of symptoms.

1. Identify Triggers

a. Understanding why you're experiencing anxiety and what causes it can help you manage your symptoms better. Your triggers may be easy to identify. For instance, if you fear board meetings and are scheduled to run a board meeting. Or, perhaps your anxiety is rooted in past trauma and not as easy to pinpoint. If you have difficulty identifying the root of your anxiety, talk with a mental health professional or a trusted and empathetic friend, coach, or family member who may help.

2. Prioritize Sleep

a. A lack of quality sleep may negatively impact psychological functioning and mood. Yet, one of the hallmarks of anxiety is trouble falling or staying asleep. This makes it challenging to get the sleep you need to cope with anxiety better. There are a lot of strategies to improve sleep, even when facing anxiety. These include: regulating your sleep dash wake cycle with exposure to natural light, limiting device use right before bed, and keeping a regular sleep schedule. You should consult a healthcare specialist if you are having trouble with insomnia.

3. Exercise Regularly

a. According to research, intense exercise is useful as a treatment option for people with anxiety. However, practicing yoga for anxiety may also be helpful as it's known to help reduce stress and instill a feeling of calm and serenity. Consider enrolling in a regular yoga practice or creating a regular exercise routine.

4. Investigate Alternatives

a. If you're looking for alternative therapies to cope with anxiety, several options exist. Still, it's a good idea to talk with your healthcare or mental health professional before taking any supplements to ensure that there's no potential for interactions with any of your medications. Some alternative therapies for anxiety include acupuncture, earthing or grounding, cold water therapy, supplements like magnesium, omega-3 fish oil, passion flower, skull cap, valerian root, GABA, lemon balm, essential oils like Clary sage chamomile, narrowly oil, and rose oil. If you live where cannabis is legal, taking an edible form or tincture has proven to help lessen anxiety in many people. If you're concerned about your anxiety and want help creating coping strategies, consider talking with a mental health professional. By working together, you and your doctor can determine treatment options that work for you, whether psychotherapy, medications or both.