If your anxiety is sporadic(happens in intervals) and getting in the way of your focus or tasks, there are some quick and natural remedies that could help you take control of the situation.

If it is focused around a situation, such as being worried about an upcoming event, exam, you may notice the symptoms are short-lived and usually subside after the anticipated event takes place.

Here are some simple ways to deal and cope with anxiety.

Evaluate your thought pattern

Negative thoughts can take root in your mind and distort the severity of the situation. One way is to challenge your fears, ask if they’re true, and see where you can take back control. Always endevour to think positively and have positive vibes.

Write down those disturbing thoughts

Writing down what’s making you anxious gets it out of your head and can make it less daunting. Better still, talk to some one about the issues that are making you anxious.

These relaxation tricks are particularly helpful for those who experience anxiety sporadically. They may also work well with someone who has generalized anxiety disorder (GAD)

However, if you suspect you have GAD, quick coping methods shouldn’t be the only kind of treatment you employ. You’ll want to find long-term strategies to help lessen the severity of symptoms and even prevent them from happening.

Identify and learn to manage your triggers

You can identify triggers on your own or with a therapist. Sometimes they can be obvious, like caffeine, drinking alcohol, or smoking. Other times they can be less obvious.

Long-term problems, such as financial or work-related situations, may take some time to figure out — is it a due date, a person, or the situation? This may take some extra support, through therapy or with friends.

When you do figure out your trigger, you should try to limit your exposure if you can. If you can’t limit it — like if it’s due to a stressful work environment that you can’t currently change — using other coping techniques may help.

Common triggers are:

• a stressful job or work environment
• driving or traveling
• genetics — anxiety could run in your family
• withdrawal from drugs or certain medications
• side effects of certain medications
• trauma
• overly shy and timid
• perfectionism
• phobias, such as fear of crowded or open spaces, fear of small spaces, insects, animals..
• some chronic illnesses like heart disease, diabetes, or asthma
• chronic pain
• having another mental illness such as depression
• caffeine  etc

Go for long walks or to the gym

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.

Go to the gym and exercise your body. It will help you refresh.

Practice focused, deep breathing

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

The 4-7-8 technique is also known to help anxiety.

Aromatherapy

Whether the aromas are in oil form, incense, or a candle, scents like lavender, chamomile, and sandalwood can be very soothing. Smelling them naturally soothes and calms down your nerves.

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

Try out these remedies if you have anxiety problems. They will definitely help you sooner or later. Good luck!

  Cavendish Universty, Kampala International university, Kyambogo University, Makerere university