If you were triggered by stress from moving, take your time moving in. Don’t rush things and if tasks don’t get done right away, don’t sweat it. You can also ask for help. Find ways to anticipate stress and have a better way to respond, such as going on a walk, listening to music, or engaging in exercise. [2] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source Prevent stressors leading to another relapse. For more information, check out How to Deal With Stress.
If you’re having a panic attack or about to have a panic attack, find ways to calm your body (for example, by deep breathing or taking a walk) and your mind (by calming or slowing your thoughts).
Let your therapist know you relapsed and need help. If you feel like one approach isn’t working, let your therapist know so you can try something new. Ask how you can prevent future relapses, handle anxiety as it happens, and work through specific triggers. Other methods of dealing with anxiety include practicing mindfulness, meditation, deep breathing techniques, and yoga. [5] X Expert Source Rebecca Ward, LMFT, SEP, PCC, MALicensed Therapist Expert Interview. 29 May 2020. Deep breathing techniques involve practicing belly breathing or breathing from the diaphragm. Lie flat or sit up with your feet on the floor and inhale/exhale slowly feeling your belly moving up and down. This method of breathing will stimulate the parasympathetic nervous system and help relax you. [6] X Expert Source Rebecca Ward, LMFT, SEP, PCC, MALicensed Therapist Expert Interview. 29 May 2020.
For long-term medication, SSRI medication is often recommended as a safe form of treatment. SSRI’s are used to treat generalized anxiety disorder (GAD), obsessive-compulsive disorder (OCD), panic disorder, social anxiety disorder, and post traumatic stress disorder. [7] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source For more information, check out How to Get Anxiety Medication.
Join a self-help or support group with other people who also struggle with anxiety. For more information, check out How to Join an Anxiety Disorder Support Group.
Don’t give up hope or feel like all is lost. You can get things back together. Say to yourself, “I can get through this. All is not lost. ”
If you notice you’re engaging in negative thinking, take note of the negative thoughts, and replace them with more positive thoughts. Instead of thinking, “I can’t do this, I’m going to give up,” say, “This is difficult, but I will keep trying. I can always ask for help. ” Have positive thoughts that you can use when faced with negative thoughts. For example, say to yourself, “I can handle this” or “I am strong and willing to fight this. ” For more information, check out How to Eradicate and Stop Negative Thoughts.
If you notice yourself withdrawing or avoiding, plug back in. Do activities you enjoy with people you love. Engage in hobbies regularly, or find a new hobby you think you may enjoy. Try painting, bike riding, or baking.
Remind yourself that you can overcome lapses by practicing your skills and not dwelling on your mistakes. If you start to feel bad, say to yourself, “I am doing the best I can. Even though I struggle, I work hard to get better. ”
You may want to journal your moods and anxiety levels. That way, you can reflect on specific triggers and moods that contribute to anxiety relapse. Check out How to Manage Anxiety with Journaling. You may have triggers that lead to anxiety. These may include breaking up after a long-term close relationship or moving away to a new place.
Some people use relaxation as a way to cope with anxiety and unexpected stress. You can practice deep breathing, relaxing yoga, and visualization. Find time to practice relaxation daily so that stress doesn’t add up. [14] X Research source
Go back and review any notes, homework, or skills you’ve learned.
