Anxiety happens when we perceive a threat - a problem with your boss, a big project, waiting for the results of a medical test, driving home in rush-hour traffic, an upcoming event. For most people, feelings of anxiety come and go, only lasting a short time. For others, anxiety may be more pervasive causing challenges in daily living.

Symptoms, include: feeling nervous, irritable, or on edge, having a sense of impending danger, panic or doom, anticipating the worst, increased heart rate, breathing rapidly (hyperventilation), sweating, and/or trembling, feeling weak or tired, difficulty concentrating, difficulty sleeping, gastrointestinal (GI) problems.

Anxiety can also affect behavior - withdrawing from friends and family, unable to go to work, or avoid certain places. While avoiding situations can give you short-term relief, the anxiety often returns the next time you’re in the situation. Avoiding it only reinforces the feeling of danger and never gives you a chance to find out whether your fears are true or not. Next time you are feeling anxious, try one or more of these tips.

1. Question your thought pattern - Negative thoughts can take root in your mind and distort the severity of the situation. Challenge your fears, ask if they’re true, and see where you can take back control.
2. Practice focused, deep breathing - Try breathing in for 4 counts and breathing out for 4 counts for a few minutes. By evening out your breath, you’ll slow your heart rate which will help calm you down.
3. Use aromatherapy - Scents like lavender, chamomile, and sandalwood can be very soothing. Aromatherapy is thought to help activate certain receptors in your brain, potentially easing anxiety.
4. Go for a walk or do 15 minutes of yoga - Sometimes, the best way to stop anxious thoughts is to walk away. Taking some time to focus on your body and not your mind may help alleviate symptoms.
5. Identify and learn to manage your triggers - Sometimes they can be obvious, like caffeine, 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.