CHEARS

Having generalized anxiety disorder (GAD) means learning how to cope with persistent anxiety and physical symptoms. Although each person has a unique experience with GAD, there are many common symptoms present with this condition that most everyone will experience to some degree. For some people, social coping strategies can help manage symptoms, overcome fear, and even improve social life for an overall better quality of life.

Effective options include the following. Being open about your challenges can allow other people the space to share their struggles. Finding events to participate in can help foster a sense of belonging and allow us to feel purposeful.

 

Practice focused, deep breathing

Try breathing in for 4 counts and breathing out for 4 counts for 5 minutes total. By evening out your breath, you’ll slow your heart rate which should help calm you down.

Use aromatherapy

Aromatherapy is thought to help activate certain receptors in your brain, potentially easing anxiety.

Whether they’re in oil form, incense, or a candle, scents like lavender, chamomile, and sandalwood can be very soothing.

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.

Laugh

Anxiety tends to rob us of joy and gets in the way of us being able to have fun. Remember to nurture your longing to have fun and laugh. You can find humor in books, on television, or online sources.

Mindfulness

By slowing down we are learning to be more present rather than hyper-focused on trying to anticipate and prepare for the future, which is what anxiety makes us focus on, even when there are no threats present.

Get Enough Sleep

Exercise

Eat Well : What we put into our bodies can influence how we feel physically and emotionally. Although foods do not cause anxiety, foods can impact our mood.