Dealing with Anxiety

By Catherine Ruffels

15 Ways to deal with anxiety

There are simple ways you can do to help yourself cope with and win against anxiety. Here are just some of them
 

1. Limit caffeine and alcohol

Caffeine is a stimulant, which leaves you feeling amped up. Therefore it triggers the body’s flight or fight response and can worsen and/or cause anxiety symptoms.

2. Get enough sleep

Getting the recommended 7-8 hours of sleep a night is crucial to your mental well-being. Allow your brain to rest fully for it to function efficiently.

3. Eat a well-balanced diet

Supply your body with its needed nutrients for proper functioning. Eating poorly and skipping meals can negatively impact your mental health.

4. Communicate with someone you trust

Allow yourself to be vulnerable by sharing your thoughts with a friend, family member a professional, anyone you feel comfortable with. Don’t be afraid to ask for support.

5. Know more about your anxiety

Understand where your anxiety is coming from, recognise triggers, and accept your situation, this can help you to manage your anxiety and  avoid your triggers.

6. Journal

It’s a great and effective way to calm yourself, by shifting your focus to other things and shifting away from anxious thoughts. Therefore gratefully reduce your stress.

7. Meditation

Meditation can help you reduce and prevent anxiety. Learning how to counter anxious thoughts through breathing and calmness will have a huge impact on your anxiety levels.

8. Practice gratitude

Focusing on the positive things that you have can help bring peace to your mind, Knowing that you survived all other anxiety attacks will help you cope  and recognise that overthinking is not doing you good In conclusion the worst-case scenario might be more manageable than anticipated.

9. Breathe

Focusing on your breathing in times of an anxiety attack can help you calm and shift away from stress.

10. Exercise

Force yourself for exercise and release those endorphins. Certainly this will make you feel better making the situation you are anxious about less worrisome. Even if you start with walking outside for 30 – 45 minutes.

11. This too shall pass

Don’t entertain the thought that the feeling you have will never end, Focus on the following firstly, reminding yourself that your anxiety attack will not last forever, secondly, you will get through it and it will pass,  certainly these will make it fade faster.

12. Remind yourself of what you accomplished

Sometimes too much work and tasks you need to get done can make you feel overwhelmed as nothing is being accomplished. Note down the things that you have completed help you reduce anxiety.

13. Do one thing at a time

Finish one task at a time to avoid feeling overwhelmed. Too much task can become debilitating, take a deep breath, make a list and finish one thing on your list, complete it, and cross it off your list. Certainly  this will make you feel more in control of the situation.

14. Practice Self-Compassion

Don’t beat yourself up, instead encourage yourself, praise yourself for your capabilities. Be kind and gentle toward yourself. Most importantly know that you are a more whole person without your fears and worries.

15. Make yourself busy with productive things

Motivate yourself to do things that will make you happy. It can be hard but do your best to cheer yourself up by finding things to do that are enjoyable for you certainly this will help you with your anxiety. Try activities like yoga, meditation, a coffee with a friend or even a bath!

 

When we are uncertain of what is going to happen next, or excited but fearful about an outcome, we experience thoughts, feelings, and physical sensations, it can be as subtle as butterflies in the stomach or intense like a racing heart. This is called anxiety, a natural human response to stress, worry, distress, or fear.

What is Anxiety? 

It’s our brain’s way of alerting us of potential danger or stress, It is recognized as a natural human response. However though it varies in intensity for every individual the general symptoms are almost the same.

Here are some of the symptoms of general anxiety.

Increased heart rate

Rapid breathing

Restlessness

Trouble concentrating

Difficulty falling asleep

Everyone feels anxious every now and then. However if you feel extreme anxiety lasting for a period of time, and if its affecting your work, your relationships, and how you function in your daily life, then you may have an anxiety disorder.

Different Anxiety Disorders

Generalized anxiety disorder 

When you excessive worry and tension accompanied by fatigue, restlessness with little or no reason for a period of time.

Panic disorder 

You feel sudden, intense fear called a panic attack. You have pounding palpitations, chest pain, difficulty breathing, and sweating you might even think that you are having a heart attack.

Social anxiety disorder 

You have extreme discomfort about being embarrassed in public or humiliated in front of other people. Therefore you feel overwhelming worry and self-consciousness about everyday social situations. You feel like everyone is judging you.

Specific phobias 

An intense fear over a specific object, situation, or scenario. It’s not like a regular fear its intense that you worry and certainly avoid ordinary situations.

Agoraphobia

You fear and avoid places or situations that might cause you to panic and make you feel trapped, helpless, or embarrassed. You fear usual simple situations, for instance being in open or enclosed spaces, standing in line, using public transportation,  being outside the home alone, or being in a crowd.

Separation anxiety

When you excessively worry about losing someone close to you, which is far more intense than the usual sadness, lasting for more than 4 weeks in kids and 6 months in adults,

Anxiety symptoms differ in intensity among individuals and may change over time, it also differs in its origin. How a person develops anxiety disorder can be on different factors and may also be intensified in different ways.

Printable Anxiety Worksheet

 Use this printable worksheet to help you work through feelings of anxiety. Record what happened, how you responded, and try to work out a more appropriate response for the next time. The hope is that this worksheet lets you identify and work through illogical thoughts and responses, and replace them with better ones. Download it now and start working on improving how you react with anxiety triggers and in the process improve your overall mental health.

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