Anxiety can be overwhelming and can greatly affect one’s quality of life. It’s normal to feel anxious at times, but when it starts to interfere with daily activities, it’s important to take action.
Tips to deal with it
Here are some tips on how to deal with anxiety:
Identify the cause of anxiety
Understanding what triggers your anxiety can help you better manage it. Keep a journal and write down what you were feeling, thinking and doing before an anxiety episode.
Practice deep breathing
Deep breathing can help you calm down and reduce anxiety at the moment. Focus on breathing deeply into your diaphragm, hold it for a few seconds, and then slowly release the air. Repeat this process several times.
Exercise releases endorphins, which are natural mood boosters. Regular exercise can help reduce anxiety and improve your overall mood.
A healthy diet can help improve your mental health and reduce anxiety. Incorporate plenty of fruits and vegetables, whole grains, and lean protein into your diet. Avoid processed foods, caffeine, and sugar, as they can trigger anxiety.
Lack of sleep can contribute to anxiety. Try to get 7-8 hours of sleep each night, and establish a consistent sleep routine to help improve your sleep quality.
Mindfulness is the practice of focusing on the present moment. This can help reduce anxiety by bringing your attention away from worries about the future or regrets about the past. Try mindfulness techniques such as meditation, yoga, or tai chi.
Limit alcohol and drugs
Alcohol and drugs can temporarily reduce anxiety, but they can also worsen anxiety symptoms in the long term.
Talking to a trusted friend or family member can help you feel better and reduce your anxiety. Consider joining a support group, or consider seeing a therapist or counsellor to help you manage your anxiety.
Challenge negative thoughts
Negative thoughts can contribute to anxiety. Challenge these thoughts by asking yourself whether they are accurate and based on facts, and replace them with positive self-talk.
Be kind to yourself
It’s important to be gentle and kind to yourself, especially when you’re feeling anxious. Engage in activities that you enjoy, and avoid beating yourself up for feeling anxious.
Dealing with anxiety requires a combination of self-care and seeking support. By practising healthy habits and challenging negative thoughts, you can reduce the impact of anxiety on your life. However, if your anxiety symptoms persist and interfere with your daily life, seek the help of a mental health professional. Remember that seeking help is a sign of strength, and it’s okay to ask for assistance.