7 ways to manage Anxiety
I am a bilingual mental health Therapist and am sharing helpful information on recognizing anxiety and finding ways to cope with it in your daily life. Continue reading to learn 7 ways to overcome anxiety. Anxiety disorders are more common than you might think. Many people experience frequent feelings of fear, panic, and unease that go beyond the normal worries of life. This excessive anxiety can interfere with sleep, work, relationships and overall wellbeing.
So how do you know if your anxiety has crossed into unhealthy territory? Common symptoms include rapid heartbeat, hyperventilation, trembling, feeling constantly nervous or on edge, avoiding certain places or situations, and inability to concentrate. Everyone experiences anxiety differently, so pay attention to your personal physical and emotional signs.
The good news is there are many lifestyle changes and coping strategies that can help tame anxiety and stop it from controlling your life. Here are 7 ways to manage anxiety:
Stay active. Exercise releases feel-good endorphins and is a proven stress reliever. Aim for 30 minutes of activity several times per week. Go for a brisk walk, try yoga, play with your kids or pets – anything to get your body moving!
Pay attention to the present moment. Anxiety often focuses on uncertain futures and past regrets. Ground yourself in the here-and-now by tapping into your senses – observe your surroundings, listen to music, enjoy the smell of a scented candle.
Try meditation. Apps like Calm provide guided meditations to practice mindfulness and stay centered in the present moment. Even 10 minutes daily can make a big difference. Learn the basics of meditation here.
Breathe. When we feel anxious, we tend to take rapid, shallow breaths. Taking slow and deep breaths will activate your relaxation response and therefore make you feel better/less anxious. Try inhaling (through your nose) for a count of 4 seconds, holding that inhale for another count of 4 seconds, and exhaling slowly (through your mouth) for a count of 4.
Challenge your anxious thoughts. Ask yourself, “What is the evidence that this anxious thought is 100% true?” or “What is most likely to really happen in this situation?” Also, try to think more rationally and logically about your anxious situation/thought (versus emotionally).
Reach out. Talk to trusted friends and family when you feel overwhelmed. Social support is vital for mental health. You can also consider joining a support group.
Take care of yourself. Get enough sleep, eat a balanced diet, avoid excess caffeine/alcohol, and make time for hobbies. Self-care builds resilience.
If you continue to struggle with anxiety that inhibits your daily life, don’t hesitate to seek professional help. Feel free to contact me for a free 15-minute consultation to see if we are a good fit!
There is hope for overcoming anxiety with the right mix of lifestyle changes, coping strategies, social support and treatment. We all feel anxious at times, but your anxiety does not need to define you. Relief is possible. For more information on anxiety, check out my other blog.