{"id":8855,"date":"2021-07-29T13:33:38","date_gmt":"2021-07-29T08:03:38","guid":{"rendered":"https:\/\/www.odoc.life\/?p=8855"},"modified":"2021-10-01T15:46:52","modified_gmt":"2021-10-01T10:16:52","slug":"5-hacks-to-try-when-you-get-anxiety","status":"publish","type":"post","link":"http:\/\/3.7.237.78\/si\/blog\/5-hacks-to-try-when-you-get-anxiety\/","title":{"rendered":"5 Hacks to Try When You Next Feel Anxious"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"8855\" class=\"elementor elementor-8855\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3b51afe elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3b51afe\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-cc0b921\" data-id=\"cc0b921\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\n\t\t<div class=\"elementor-element elementor-element-6b15733 elementor-widget elementor-widget-heading\" data-id=\"6b15733\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">5 Hacks to Try When You Next Feel Anxious\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5db3df8 elementor-widget elementor-widget-shortcode\" data-id=\"5db3df8\" data-element_type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\"><div class=\"wp-socializer wpsr-share-icons wpsr-flex-center\" data-lg-action=\"show\" data-sm-action=\"show\" data-sm-width=\"768\"><div class=\"wpsr-si-inner\"><div class=\"wpsr-counter wpsrc-sz-40px\" style=\"color:#000\"><span class=\"scount\" data-wpsrs=\"\" data-wpsrs-svcs=\"facebook,twitter,linkedin,whatsapp\"><i class=\"fa fa-share-alt\" aria-hidden=\"true\"><\/i><\/span><small class=\"stext\">Shares<\/small><\/div><div class=\"socializer sr-popup sr-count-1 sr-40px sr-circle sr-opacity sr-pad\"><span class=\"sr-facebook\"><a data-id=\"facebook\" style=\"color:#ffffff;\" rel=\"nofollow noopener\" href=\"https:\/\/www.facebook.com\/share.php?u=\" target=\"_blank\" title=\"Share this on Facebook\"><i class=\"fab fa-facebook-f\"><\/i><span class=\"ctext\" data-wpsrs=\"\" data-wpsrs-svcs=\"facebook\"><\/span><\/a><\/span>\n<span class=\"sr-twitter\"><a data-id=\"twitter\" style=\"color:#ffffff;\" rel=\"nofollow noopener\" href=\"https:\/\/twitter.com\/intent\/tweet?text=%20-%20%20\" target=\"_blank\" title=\"Tweet this !\"><i class=\"fab fa-twitter\"><\/i><\/a><\/span>\n<span 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data-metadata=\"{&quot;url&quot;:&quot;&quot;,&quot;title&quot;:&quot;&quot;,&quot;excerpt&quot;:&quot;&quot;,&quot;image&quot;:&quot;&quot;,&quot;short-url&quot;:&quot;&quot;,&quot;rss-url&quot;:&quot;http:\\\/\\\/3.7.237.78\\\/si\\\/feed\\\/&quot;,&quot;comments-section&quot;:&quot;comments&quot;,&quot;raw-url&quot;:&quot;&quot;,&quot;twitter-username&quot;:&quot;&quot;,&quot;fb-app-id&quot;:&quot;&quot;,&quot;fb-app-secret&quot;:&quot;&quot;}\"><i class=\"fa fa-plus\"><\/i><\/a><\/span><\/div><\/div><\/div>\n<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-102eee4 elementor-widget elementor-widget-shortcode\" data-id=\"102eee4\" data-element_type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\"><div class=\"post-views content-post post-8855 entry-meta load-static\">\r\n\t\t\t\t<span class=\"post-views-icon dashicons dashicons-chart-pie\"><\/span> <span class=\"post-views-label\">Post Views:<\/span> <span class=\"post-views-count\">7,948<\/span>\r\n\t\t\t<\/div> <\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-732b023 elementor-widget elementor-widget-text-editor\" data-id=\"732b023\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Those who know, know. That unpleasant heaviness in the chest, the racing heart, the butterflies in the stomach, and at its worst, panic attacks. Anxiety and anxiety disorders can be a heavy burden to carry and often the journey to healing can be long.\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-dcfddbb elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"dcfddbb\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-c1bc00d\" data-id=\"c1bc00d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8933076 elementor-widget elementor-widget-text-editor\" data-id=\"8933076\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>What\u2019s the difference between feeling anxious and having an anxiety disorder?<\/b><\/p><p><span style=\"font-weight: 400;\">Almost everyone feels anxious from time to time: before a job interview, meeting an important client, a first date. Anxiety is a remnant of our ancient fight or flight response &#8211; alerting us to danger and prepping the body to either fight or run from the rabid sabre tooth tiger that&#8217;s about to attack us.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Anxiety is normal when:<\/span><\/p><ul><li><span style=\"font-weight: 400;\">experienced in response to a particular event<\/span><\/li><li><span style=\"font-weight: 400;\">lasting only as long as that event<\/span><\/li><li><span style=\"font-weight: 400;\">is proportional to that event\u00a0<\/span><\/li><li><span style=\"font-weight: 400;\">is a realistic response to the event\u00a0<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">It is when anxiety becomes an overwhelming constant, arising without reason, is disproportionately larger than the problem warrants or refuses to disappear after the event is over that it becomes a mental health disorder.\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-faef03c\" data-id=\"faef03c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a4418ba elementor-widget elementor-widget-image\" data-id=\"a4418ba\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/www.odoc.life\/wp-content\/uploads\/2021\/07\/header-image.jpg\" title=\"\" alt=\"\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-b1b293c elementor-widget elementor-widget-text-editor\" data-id=\"b1b293c\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>How does anxiety differ from stress?<\/b><\/p><p><span style=\"font-weight: 400;\">Whilst stemming from the same fight or flight response, stress is different to anxiety.<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stress doesn\u2019t change the way you behave whilst anxiety causes you to avoid activities that cause anxiety.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stress finishes with the event, anxiety can remain long after the event is over.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The same situation can make a lot of people feel stressed whereas others may not feel anxious in the same situation.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stress can be pinpointed to an event but anxiety can occur outside of external events.<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-3481d00 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3481d00\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-59f4c5b\" data-id=\"59f4c5b\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a6a04b6 elementor-widget elementor-widget-image\" data-id=\"a6a04b6\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/www.odoc.life\/wp-content\/uploads\/2021\/02\/header-test-positive.png\" title=\"\" alt=\"\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-acedd98\" data-id=\"acedd98\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-bfe1449 elementor-widget elementor-widget-text-editor\" data-id=\"bfe1449\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>How does anxiety differ from worry?<\/b><\/p><p><span style=\"font-weight: 400;\">Anxiety is both a mental and physical response whilst worry is predominantly within the mind. This is why overwhelming anxiety can result in panic attacks where the body prepares itself physically to battle a real danger.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Shortness of breath, rapid heart rate, sweating, shaking or trembling (and on the flip side indigestion) are all common experiences connected to the activation of the sympathetic nervous system for fight or flight.\u00a0<\/span><\/p><p><br \/><br \/><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-8cab80e elementor-widget elementor-widget-text-editor\" data-id=\"8cab80e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><b>5 hacks to calm anxiety when it rears its ugly head<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Part of the therapeutic response to anxiety is to activate the opposing parasympathetic nervous system so the physiological responses start to calm down.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are 5 quick hacks to try out the next time you feel anxious!<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-82769db elementor-widget elementor-widget-image\" data-id=\"82769db\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/www.odoc.life\/wp-content\/uploads\/2021\/07\/5-hacks.jpg\" title=\"\" alt=\"\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d4247db elementor-widget elementor-widget-text-editor\" data-id=\"d4247db\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>\u00a0<\/p><p><b>1. Breathing exercises<\/b><\/p><p><span style=\"font-weight: 400;\">A sign of an anxiety attack is short rapid breathing. By forcing yourself to take long, deep breaths you allow the vagus nerve to activate which tells the body that there is no real immediate danger.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Two easy techniques to remember are:<\/span><\/p><ul><li aria-level=\"1\"><b>The box breath<\/b><span style=\"font-weight: 400;\"> (inhale 4 seconds, hold 4 seconds, exhale 4 seconds, hold 4 seconds) and<\/span><\/li><li aria-level=\"1\"><b>The diaphragmatic breathing<\/b><span style=\"font-weight: 400;\"> (inhale 5 seconds, hold 7 seconds, exhale 8 seconds).\u00a0<\/span><\/li><\/ul><p><b>2. Tapping<\/b><\/p><p><span style=\"font-weight: 400;\">A rapid heartbeat is a common symptom so tapping at a regular slow interval over the heart or middle of the forehead, wrist, chin or upper lip combined with deep breathing helps slow the heart rate.\u00a0<\/span><b><\/b><\/p><p><b>3. Label your feelings<\/b><b><\/b><\/p><p><span style=\"font-weight: 400;\">Sometimes the physiological reactions can creep up on you when you are doing the most mundane tasks and you may need to actively recognise your thoughts to pinpoint the origin of the anxiety. Once you have identified that you are feeling anxious, it may help to label that feeling verbally, \u201cI am feeling anxious\u201d or \u201cI am feeling fear\u201d. Once labelled, you may often find the feeling dissipates rapidly.\u00a0<\/span><\/p><p><b>4. Challenge your thoughts<\/b><b><\/b><\/p><p><span style=\"font-weight: 400;\">A quick question to ask yourself when entertaining thoughts that promote anxiety is \u201cis this thought true?\u201d and \u201cis this thought helpful?\u201d. Often anxiety arises as we entertain \u201cwhat if\u201d thoughts that disassociate us from reality. Asking is it true or helpful helps us discard untrue or unhelpful thoughts.\u00a0<\/span><\/p><p><b>5. Anchor to reality<\/b><\/p><p><span style=\"font-weight: 400;\">By engaging our senses we become aware of the current reality in the world around us. Helping us control not just our thoughts but the physiological responses to those thoughts. To use the senses during an anxious episode, name five objects in the room around you or close your eyes and try to identify five sounds. To use the sense of touch, pet your dog or outline the shape of an object with your fingers.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Whilst these hacks may help you through occasional episodes, if you are feeling anxious or overwhelmed regularly, it may be more helpful to speak with a mental health professional on oDoc from the comfort &amp; privacy of your home. To consult, please\u00a0<\/span><a href=\"http:\/\/www.odoc.life\/get\" target=\"_blank\" rel=\"noopener\">download the oDoc app here<\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Sources:<\/span><\/p><ol><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Anxiety Signs &amp; Symptoms, Mind UK<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathing exercises for stress, NHS.co.uk<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">What is EFT tapping? Healthline.com<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Anchoring yourself in reality, Psychology Today<\/span><\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5378973 elementor-widget elementor-widget-shortcode\" data-id=\"5378973\" data-element_type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\"><div class=\"wp-socializer wpsr-share-icons wpsr-flex-center\" data-lg-action=\"show\" data-sm-action=\"show\" data-sm-width=\"768\"><div class=\"wpsr-si-inner\"><div class=\"wpsr-counter wpsrc-sz-40px\" style=\"color:#000\"><span class=\"scount\" data-wpsrs=\"\" data-wpsrs-svcs=\"facebook,twitter,linkedin,whatsapp\"><i class=\"fa fa-share-alt\" aria-hidden=\"true\"><\/i><\/span><small class=\"stext\">Shares<\/small><\/div><div class=\"socializer sr-popup sr-count-1 sr-40px 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data-element_type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\"><div class=\"post-views content-post post-8855 entry-meta load-static\">\r\n\t\t\t\t<span class=\"post-views-icon dashicons dashicons-chart-pie\"><\/span> <span class=\"post-views-label\">Post Views:<\/span> <span class=\"post-views-count\">7,948<\/span>\r\n\t\t\t<\/div> <\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-61e3ce7d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"61e3ce7d\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div 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