9 Healthy Tips to Help Cope With Anxiety
If you struggle with anxiety on a daily basis, you may find yourself using unhealthy methods, such as drug or alcohol abuse, to cope with it.
For obvious reasons, this is not the best approach, but what is?
Consider these strategies:
1. Deep breathing exercises.
Many of us use our chests to breathe rather than the diaphragm, which is a large muscle found in your abdomen. When you breathe in, your stomach should expand and then contract when you breathe out.
● Breathing with only your chest will cause you to have short and shallow breaths that can cause increased stress and anxiety.
2. Progressive muscle relaxation.
This technique involves tensing your muscles and then relaxing them one at a time. When you do this you’re teaching your muscles that when you’re stressed, which often causes muscle tension, that you need to relax.
This is a common technique to reduce anxiety. With mindfulness, you put your full attention on what you’re doing in that moment. You notice the sights, sounds, and smells around you. When your full focus is on the present moment, there isn’t room for feelings of anxiety.
What triggers your anxiety? It may be that certain people, events, or situations cause you to feel anxious. Once you figure out your triggers, you may be able to do something to prevent the oncoming anxiety.
5. Get support from others.
It has been found time and time again that support from friends and family is incredibly important when dealing with anxiety. Having someone you trust that you can talk to can be helpful.
● There are also therapists and various groups available full of like-minded people dealing with similar issues who may be able to help too.
6. Self-soothing strategies.
While support from others is beneficial, sometimes you may find yourself alone. One self-soothing technique involves being positive and telling yourself that everything will be okay and that you can handle the situation.
● It’s important that you don’t allow any negative thoughts into your mind while performing this strategy.
7. Write down your thoughts and feelings.
Rather than keeping how you feel inside to fester, it would be better for you to get these thoughts out of your mind and onto paper.
8. Distraction techniques.
Sometimes focusing on your emotions can make them even stronger and leave you feeling more out of control of the situation. By using distraction, you’re taking your mind off your emotions, making them easier to manage.
● You can do anything you want to distract yourself. A walk is commonly used as a distraction. So are puzzles.
9. Work towards a goal.
Achieving a goal can be motivating and can help reduce both depression and anxiety.
● Try using a technique called behavioral activation. Each time that you feel anxious, engage your mind in a positive and rewarding activity, such as working toward a goal.
These strategies can each help you to cope with anxiety. Some may work better for you than others. Some may work better in different situations.
And some may not work for you. The key is to practice them and then try them out in anxious situations to see which ones work best for you.
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 a decade 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.
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How to Deal with Anxiety
Dealing with feelings of anxiety has become a regular part of our lives. The world we live in today makes us anxious as each day passes by.
We deal with the everyday pressure of making a living, taking care of children, paying our bills, and settling unexpected circumstances, the death of a loved one, which causes us to be anxious.
Apart from that, people with severe anxiety disorders also experience frequent and excessive fear and panic triggers caused by various everyday situations.
These feelings affect your quality of life and prevent you from having an everyday life. It interferes with daily activities and is difficult to control.
Coping with anxiety is challenging and will require that we make specific lifestyle changes.
While many people with anxiety disorders need medications or therapy to get it under control, changing their lifestyle and coping techniques can make a big difference.These tips are helpful in dealing with anxiety:
1. Take things one step at a time.
Most times, we get anxious about things or what will happen the next day or worrying about something that hasn’t happened yet. But being anxious does not solve the problem. It makes you feel worse and worry more.
● Try to take things slow and worry about what you have in the present and find a solution, if that is possible.
Don’t fix tomorrow’s problem today. Leave tomorrow’s problem to tomorrow.
2. Keep physically active.
Have a routine to stay physically active and develop an activity that will keep you active most of the time. Exercising is a good stress reliever.
It decreases muscle tension in your body, which lowers your body’s contributions to feeling anxious.
● It also improves your mood by releasing feel-good endorphins and other natural brain chemicals, enhancing your sense of well-being.
You can start with short walks or jogging and then gradually move to working out a few times a week.
3. Have enough rest.
Have enough rest and sleep. Sleep helps regulate our emotions, reducing emotional and physiological activities and avoiding the escalation of anxiety.
● Studies have also indicated that nearly everybody’s structure is influenced by the quality and quantity of sleep we get. Rest gives the body the space to shut down and repair itself.
4. Eat healthy foods.
Eating healthy is essential for keeping a healthy mind. There isn’t any firm research that shows changes in diet can cure anxiety but being careful about what you eat could help—like, adding foods like vegetables, fruits, whole grains, and proteins to your diet.
● Food with proteins helps you feel fuller longer, keeping your sugar level steady. Taking in complex carbohydrates foods boosts the amount of serotonin in your brain, which helps calm you. Examples of such foods are quinoa, oatmeal, whole-grain bread, and cereals.
● Avoid foods that have simple carbohydrates, like sugary foods and drinks. Drink more water as mild dehydration can even affect your mood, and drinking caffeinated beverages worsen anxiety.
5. Do the things you enjoy.
Engaging in hobbies is likely to reduce your stress levels, lower your heart rate, and improve your mood.
You can engage in activities like massage, taking a bath, dancing, and listening to music. Stick to your treatment plan.
6. Follow your prescription.
If you have prescribed medication, follow it as directed. Keep your therapy appointments and complete any tasks given by your therapist.
Consistency makes a big difference in improving your mental health, especially when you have medication.
As anxiety becomes a part of us, as we will have to deal with it every day, we can win against it as long as we keep doing our best to practice these valuable tips.