Dealing with extreme anxiety can be challenging, and it's crucial to seek professional help from a mental health expert. However, there are some steps you can take to help manage extreme anxiety before or while seeking professional support:
Reach out for support: Talk to someone you trust about what you're going through. Sharing your feelings can help you feel less isolated and overwhelmed.
Practice deep breathing: Deep breathing exercises can help calm your nervous system and reduce anxiety levels. Take slow, deep breaths in through your nose and exhale slowly through your mouth.
Mindfulness and grounding techniques: Engage in mindfulness practices and grounding exercises to help stay present and manage anxious thoughts. Focusing on the present moment can reduce excessive worry about the future.
Avoid avoidance: While it may be tempting to avoid situations that trigger anxiety, avoiding them can reinforce the anxiety in the long run. Gradually face your fears with the support of a therapist, if possible.
Challenge negative thoughts: Pay attention to your thought patterns and challenge irrational or negative thoughts. Replace them with more positive and realistic ones.
Limit stimulants: Reduce or eliminate the consumption of caffeine, as it can exacerbate anxiety symptoms.
Regular exercise: Engaging in physical activity can help reduce stress and promote a more balanced mood.
Get enough sleep: Ensure you are getting adequate sleep as sleep deprivation can intensify anxiety.
Consider relaxation techniques: Explore relaxation techniques such as progressive muscle relaxation, guided imagery, or yoga to help calm your body and mind.
Create a self-care routine: Develop a self-care routine that includes activities you enjoy and that promote relaxation and well-being.
Seek professional help: Consult with a mental health professional, such as a psychologist, psychiatrist, or counselor, who specializes in anxiety disorders. They can provide you with appropriate guidance, support, and treatment options tailored to your specific needs.
Consider medication: In some cases, medication may be prescribed by a psychiatrist to help manage extreme anxiety. This should be done under the supervision of a qualified professional.
Remember that seeking help is a sign of strength, and you don't have to face extreme anxiety alone. Professional support can make a significant difference in managing anxiety and improving your overall well-being.