Managing Anxiety

Dec 19, 2018 | Health

We have all been anxious before and the causes of our anxiety are so varied. It may be a work meeting, a presentation or exam for school, or a job interview. Maybe you are facing an unintended pregnancy and concerned about how it fits into your life. Here are a few tips for those anxious situations to help you manage anxiety.



Taking deep breaths is proven to help relax the body and brain. A well-known technique for managing anxiety is 4-7-4. Take a deep breath in for four seconds. Count slowly as you do. Hold it for 7 seconds; if you focus hard enough, you can feel your heartbeat slowing (this helps you relax too). Then, release for four seconds. Doing this at least 4 times in a row helps relax your tense muscles and your brain, while keeping your body from going into “fight or flight” mode making the anxiety worse.


Consistent Exercise

Exercise helps you relieve stress and keep your body healthy. Studies show that it is also very effective at reducing fatigue, improving alertness and concentration, and enhancing overall cognitive function. This can be especially helpful when stress and anxiety has depleted your energy or ability to concentrate. There are many studies out there describing how exercise relieves anxiety and some even provide evidence that physically active people have lower rates of anxiety.


Take Time to Relax 

Some people have an activity that they do to help them relax, like reading, taking a bath, practicing yoga, or listening to music. Taking time for you is important for managing anxiety as well as your mental and physical health. Be sure during these activities you allow your mind to slow down and not focus on your current situation. If you find yourself continuing to wrestle with your thoughts, try a more stimulating activity like playing a game or watching a movie.


Talk to Someone About Your Anxiety

Do you have that one friend you can trust no matter what – someone who knows what you are going through and understands that it’s not easy? Talking with a trusted confidant about your anxiety and situation allows you to process your feelings and calm down. By discussing your situation with someone else, you may be able to see why you’re anxious and work through it. If you are facing an unintended pregnancy and do not have a person to support you, call AVA Care. We have client advocates and licensed nurses ready to listen to your story and walk with you through this anxious time.

If you are facing severe anxiety or panic attacks, we encourage you to seek medical help immediately. If you find yourself being anxious because of an unintended pregnancy, we are here for you. We understand the difficulties you face with an unintended pregnancy, and we are here to answer any questions you may have and offer support. Call 540.434.7528 if you ever feel like you are alone in your unintended pregnancy and your anxiety is making things harder. You can also schedule an appointment here.

AVA Care is here to Advocate for you, Validate your concerns and provide Answers to your questions. We are here for you – no matter what you decide. Schedule an appointment online or call 540.434.7528 today.

Teresa Klansek Medical Director

Dr. Teresa Klansek

Medical Director

The content on this page has been reviewed and approved by our Medical Director Dr. Teresa Klansek.

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