8 Little-Known Techniques for Dealing with Anxiety

We have lots of reasons to worry. A certain amount of worrying can be useful. It directs our attention to issues that might need to be managed. However, when worry leads to constant anxiety, things have gone too far to be useful.

We’ve all heard that we should breathe deeply when we’re feeling anxious, but there are other possible solutions you may have never considered.

Try these ideas to deal with anxiety in a way that works for you:

1. Cold showers.

When you’re anxious, your mind is racing and focused on negative thoughts. One quick way to bring your mind back to reality is to take a cold shower. It can take your breath away, but it certainly brings your mind back to the presently quickly!

2. Hold ice in your mouth.

This has a similar effect to taking a cold shower. In addition, breathing in that cold air that has passed over the ice is soothing to many people.

3. Pretend you’re someone that handles stress and anxiety with ease.

Pick someone you know that exudes calm. Imagine being in their body.

◦ What would you feel? What thoughts would you notice? How do you think they would view and approach the situation that’s causing you to feel anxious? Maybe you’ll discover something you can use.

4. Imagine yourself in a peaceful setting.

What would be the most relaxing scenario for you? Would it be the mountains? The beach? A field of flowers? Who else would be there? What would they say? What would you smell and hear? What would the weather be like? Experience it fully.

5. Do something that takes your full attention.

Whether it’s doing a crossword puzzle, playing chess, or walking on a slackline in the backyard. Anything that fully occupies your attention for a while will give your mind a break from whatever is bothering you.

6. Schedule worry time.

Instead of worrying throughout the day, why not schedule some worry time? You can worry all you want for 30 minutes, but you can’t worry the other 23.5 hours of the day. Just knowing that you can worry later will ease your mind and allow you to accomplish more.

◦ How much time do you need to worry? Do you think that worrying for an hour would accomplish more than 30 minutes? Maybe 15 minutes is enough.

7. Go to bed earlier and get up earlier.

Going to bed earlier will allow you to get more sleep. Getting up earlier will allow you to start your day with less rushing around.

Try going to bed an hour earlier and get up 15 minutes earlier. The extra 45 minutes of sleep will do your mind and body some good. The extra 15 minutes of the morning will make your morning more relaxing.

8. Go camping.

Or just get out of town. Sleeping on the ground or in a different bed in new surroundings can do a lot to change your perspective and alter your mood. If you need a change of pace, give yourself one. A weekend can do wonders.

Where could you spend a weekend that would be a drastic change from your normal environment?

Anxiety can take all the joy out of life. When you’re worrying all of the time, it’s challenging to find any enjoyment.

Just as creating a feeling of anxiety is a skill, you can also develop the skill of calming yourself. Consider anxiety-reducing ideas that might seem a little unusual. There’s no telling what will work for you until you try.

10 Tips for Stronger Mental Health

To stay fit and healthy it’s important to take care of your mental health as well as your physical health. There are little things you can do each day that all contribute to your mental wellness.

Add these items to your daily routines and feel the difference:

1. Get enough sleep.

A lot happens in your brain while you sleep - for both your physical and mental health. Sleep also helps to regulate the chemicals in your brain that manage moods and emotions. When you don’t get enough sleep, you may start to experience feelings of depression or anxiety.

Most adults thrive with 7-9 hours of good quality sleep each night. Experiment and see how many hours work best for you.

2. Eat nutritiously.

Good food is good for our bodies, plus it’s good for our mental health too. A deficiency in certain minerals, such as iron or vitamin B12, can negatively affect your mood.

Eat a balanced diet of fruits, vegetables, lean meat, and healthy fats like avocados. Avoid processed foods with unnatural chemicals. A healthy diet helps both your body and mind feel good.

Limit caffeine, as this can increase feelings of anxiety.

3. Avoid alcohol, smoking, and drugs.

These items can affect your mental health also.

● Drinking too much alcohol can leave you with a thiamine deficiency, which can cause challenges with your memory, coordination, and confusion.

● Withdrawal symptoms of smoking and drugs can lead to a host of issues. For example, you may feel irritable or anxious without having smoked, while withdrawal effects of drug use may include low moods and anxiety.

4. Get some sunlight.

Your body needs sunlight because it is a good source of vitamin D. This vitamin helps our brains to release chemicals like endorphins and serotonin. It is these chemicals that help improve our mood.

5. Try to reduce stress.

Stress can sometimes be unavoidable but learning what triggers it and how to cope with it is key for your mental health.

● You can learn to better manage your worries by making a list or schedule of what needs to be done. Prioritize the most important items and do those first. When you get used to doing this each day, you’ll soon realize that your tasks are manageable, and you’ll feel less need to worry.

● Once your important tasks are taken care of, find relaxation methods that work for you and let the stress of the day melt away.

6. Make time to exercise.

Regular exercise helps to boost the production of chemicals in your brain that improve your mood. This helps to eliminate low mood, anxiety, and stress.

7. Have fun.

Even if you are living a busy lifestyle, be sure to set some time aside for fun. Fun is actually very important to your mental health, life satisfaction, and a healthy outlook on life.

8. Be sociable.

Having a few good friends is good for your mental health. They can support and encourage you in good times and bad, giving you inspiration and motivation to live your best life.

9. Volunteer.

Helping others can be good for you too, as well as those you are helping. A little community spirit can go a long way to making you feel good about yourself.

● Find a charity that speaks to your heart and volunteer your time to help others.

10. Ask for help.

Learn to recognize the signs that you aren’t feeling good and need to ask for help. There’s no need to feel ashamed about having to ask for help.

We all go through tough times, but if you have support around you, you’ll be able to make it through to the other side.

● If you feel as though your friends and family cannot help, or if your mental health issues have started to get too much for you to cope with, make an appointment to speak with your doctor.

Your mental health is important and, if not looked after, it may start to affect your physical health as well. Do the little things regularly that can help you to build strong mental health. You’ll love the difference in the way you feel.

Learn more about your health online when you read the rest of our information here about: Anxiety guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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