Anxiety, the horrible feeling of uneasiness and fear. It causes you to stress, feel restless, sweat, maybe have a rapid heartbeat, etc. It can be normal under stressful situations but becomes a problem if it becomes chronic. Anxiety is a little hard to cure fully, but it can be reduced or managed.
Here are the 21 ways to manage anxiety:
1. Behavioral therapy
CBT aims to stop negative cycles by breaking down things that make you feel bad, scared, or anxious. It makes your problems more manageable and can help you change your negative thought patterns.
2. Deep breathing
Deep breathing decreases the effect of stress on your mind and body. It can slow your heartbeat and lower or stabilize your blood pressure.
3. Mindful meditation
Meditation can induce a deep state of relaxation and a tranquil mind. You focus and eliminate the stream of jumbled thoughts that crowd your mind and cause stress. This may result in enhanced physical and emotional well-being.
Spiritual practices like prayer or meditation can help you quiet the mind and focus on the present so you can let go of the negative chatter that’s fueling your anxiety. You’ll feel a sense of purpose.
Stress reduction, laughing, and a sense of community are all improved by social interaction, which also lessens loneliness. According to research, having a strong social network might ultimately increase your stress tolerance.
6. Building self-esteem
Feeling worthless can make the anxiety worse in many ways. It can trigger a passive style of interacting with others and foster a fear of being judged harshly.
Exercise is an important part of physical and mental health. It can ease your anxiety and boost your sense of well-being. Choose exercises you enjoy so you can look forward to working out.
8. Shift your focus.
Sometimes, it may be most beneficial to just change your attention away from your fear. You could feel the need to help others, perform some housework, or indulge in a fun pastime or hobby. You may do some housework or a project, or you might do something creative like write, paint, or draw.
9. Reduce caffeine.
Drinking coffee can make anxiety symptoms worse. Research shows that in people with panic disorder, caffeine consumption raises the risk of having a panic attack and increases levels of anxiety.
10. Avoid substance abuse.
When a person gets addicted to drugs or alcohol, they could have anxiety issues when they are sober. Without any pre-existing anxiety, this uncomfortable circumstance may cause a person to develop drug or withdrawal-related anxiety symptoms. Continued drug usage may alter the brain’s neural pathways and increase anxiety.
11. Identify your triggers.
Consider the situations and moments when you feel most worried. If necessary, put them in writing. Find patterns and devise strategies to either overcome or avoid the sensations of fear and concern. Knowing what makes you anxious might help you put your concerns in perspective.
12. Relaxing muscles
By choosing a peaceful place, closing your eyes, and gradually tensing and then relaxing each of your muscle groups from your toes to your head, you can lessen the feeling of muscle tension that frequently accompanies anxiety.
13. Stay in the moment.
Anxiety might cause your mind to dwell on a terrible, unrealized future. Try to get back to where you were. Meditation practice can be beneficial.
Changes in your way of life can also be beneficial for preventing anxiety and helping you in coping with severe anxiety. Your level of physical activity, how much sleep you get, and what you eat can all affect how anxious you feel.
Making a note of what occurs when you have anxiety or a panic attack could be helpful. You could also note the good things that are happening. When you have anxiety, you could find yourself thinking a lot about difficult or worrying tasks.
16. Try to focus on positivity.
It is crucial to be kind to yourself and notice the good things. Thinking positively can help you manage your stress and possibly enhance your health. Work on stopping your negative self-talk.
17. Practice gratitude.
Having gratitude can improve your health, happiness, and well-being while reducing the negative emotions that we all want to experience less, such as anxiety, depression, and rage. It can be a beneficial habit to develop, especially if you experience anxiety.
18. Getting peer support
Peer support brings together individuals with shared experiences so they can help one another. Many people discover that providing advice on how to stay healthy, connect with others, and feel less alone benefits them.
Yoga includes deep breathing, slow movements, holding positions, mental focus, and mental concentration, all of which can reduce anxiety and promote relaxation.
20. Emotional freedom technique
It combines exposure, cognitive therapy, and acupressure to help you become more aware of your anxiety, reduce stress in the now, and maybe change your worried thinking in the future.
21. Change in diet
The general physical and mental health of an individual depends on healthy nutrition. Consume a lot of fresh produce and avoid overeating. Take in a lot of water. Be mindful of food sensitivities. Food additives may result in unpleasant physical reactions, which could change one’s mood and induce worry or anger.
By bringing some changes in your lifestyle and way of thinking, anxiety can be tackled. It can be adaptive, but if it is chronic and severe, there is no shame in seeking help from a professional.