Anxiety disorder is a condition that is difficult to manage. Anxiety sufferers often face a sense of dread or worry that gets in the way of their personal and professional life. The good news is that there are things you can do to calm your mind and cut stress.

Here are 4 easy ways to beat anxiety now.

Learn what triggers your anxiety

Anxiety is not something you can expect or control. Oftentimes, it comes without warning. However, there are things that can trigger one’s anxiety. Determining what your trigger is can help you cope more effectively with anxiety.

Some triggers are obvious while others are not. They can be physical or emotional. Some people get anxious when they visit a place filled with bad memories. For some, seeing a person that has been abusive in the past may also trigger anxiety symptoms. Identifying your triggers can go a long way towards managing your anxiety.

Talk to someone

Dealing with anxiety isn’t easy. It can be even more challenging if you go through it alone. I understand that it can be difficult to open up to others about it, but your family and friends can serve as your support system. You don’t have to go through this alone.  Feel free to talk to them about how you feel. Or better yet, seek professional help. A professional can help by creating a plan of action for managing anxiety disorder.

Take a time-out

Close your eyes and visualize a happy place. It could be a happy memory from your childhood or you walking on a beautiful beach. Imagine a place of calm and safety. If that doesn’t work, try making yourself a cup of tea, go for a walk or take a shower. Try to distract yourself from whatever it is that scares you and calm down. It can be difficult to think clearly if you are flooded with fear or anxiety.

Breathe through panic

People tend to hold their breath when they are tense or anxious. Instead of breathing into their lower lungs, they breathe into their upper lungs with shallow, rapid breaths.  If you’re experiencing sweaty palms, increasing heart rate and you feel like you can’t catch your breath, you are having a panic attack. The best thing you can do is to breathe it out. Don’t fight it.

Comfortable, deep breathing is the key to calm your nerves. Focus on your breathing. Place one hand on your abdomen and inhale slowly through your nose. Your hand should rise as you inhale. Hold your breath for a few seconds and then exhale gently through your mouth. Do this for a few times until your breathing slows down.