6 Ways to Deal with Anxiety
Everyone has experienced anxiety at some point in their lives. Perhaps you felt nervous before a job interview or a big presentation, or were worried about bad news.
You might have experienced symptoms like shaking, sweating, sleeplessness, or nausea. Often, these symptoms are short-lived, but, in some instances, they can become overwhelming. You might find that you spend most of the day in a constant state of worry and that this prevents you from working or enjoying the things you normally would.
Some anxiety can be part of a medical condition which can be treated by certain therapies or medication. Today, we are looking at six techniques you can use yourself to manage the symptoms of day-to-day anxiety.
First, identify the key sources of stress in your life. Keep a stress diary and record all of the anxious thoughts and triggers that you experience each day. Once you understand the causes of your anxiety, you can take steps to avoid or deal with them and manage your emotional reaction to them.
If you lead a particularly busy life, stress can often build simply because you haven’t had a chance to relax. So remember to take some time doing the things that make you feel good, whether it’s exercise, preparing and eating a healthy meal, taking up a hobby that you really enjoy, reading, or just getting a really good night’s sleep. Small things like this often make a big difference in helping you to restore calm.
Relaxation techniques, like deep breathing, can be particularly helpful if you’re experiencing a surge in anxiety. When this happens, try to take 10 to 20 deep breaths. Really focus your attention on your breath as it enters and leaves your body. Not only will this help to refocus your mind, but it can also ease some of the more physical symptoms of anxiety.
Other relaxation techniques like meditation, mindfulness, and centering are also great ways to bring your mind back to the present and tune out anxious thoughts.
Anxiety can cause you to get caught up in negative self-talk, which can affect your self-esteem. Use affirmations to counter them and visualization techniques to manifest a more positive outlook.
When you have a negative thought, write it down, then note down the exact opposite. For example, if you think something like, “I’m useless I’ll never get this right,” counter it with a positive affirmation like, “I know my stuff and I’m going to do a great job.”
It’s important to stay connected and up to date with current affairs, but do you really need to do it all the time? Constant doom scrolling can damage your mental health and can trigger anxious and negative thought patterns. It’s okay to switch off every now and again and take a break. It can also help you to gain some perspective.
Finally, focus on the things you can control. Anxiety often occurs when we get caught up trying to solve big or complex problems. The truth is, you may not be able to solve them, or at least not you alone, and that’s okay. Instead, focus on the things you can control. Aim to do things that you know will have a positive impact or that have a set endpoint.
Remember, it’s normal to feel anxious at times, and often it’s short-lived. But if you feel like your anxiety is becoming out of control and affecting your daily life, don’t be afraid to seek medical help and get the support you need to overcome it.
