10 Tips on Managing Anxiety
Tips on managing anxiety
Anxiety can be paralyzing and often leads to a fight-or-flight response, making it difficult to think rationally. In fact, many individuals end up in the emergency room each year, convinced they're experiencing a heart problem when, in reality, it's anxiety that's wreaking havoc on their well-being. You can read more about this phenomenon here: (see: https://news.iu.edu/live/news/29485-heart-attack-or-panic-attack).
Create a designated “worry time”
If you find your mind inundated with worries throughout the day, allocate a specific 15-minute period for addressing these concerns. Whenever a worry arises, jot it down to contemplate during your next "worry session."
Practice deep breathing
The science behind deep breathing is huge and it greatly impacts mental health (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6137615/). Schedule reminders throughout the day to take deep breaths.
Seek an accountability partner
Identify a trustworthy individual with whom you can openly discuss your anxiety struggles. Stay in touch with this person on a daily basis and rate your anxiety levels to monitor your progress.
Recognize your triggers
Take note of specific situations, people, or times of the day that exacerbate your anxiety. Pay particular attention to these triggers and concentrate on aspects of your life that you can control.
Prioritize relaxation
Identify and compile a list of activities that induce a sense of relaxation in you. Whether it involves taking a bath, reading, or listening to podcasts, make a conscious effort to incorporate these relaxation-inducing activities into your daily routine.
Stay active
Anxiety can be your body's way of signaling a need for movement. When possible, engage in physical activities to help reset your system. Aim for at least 10 minutes of activities like walking, jumping jacks, or dancing
Embrace gratitude
Keep a gratitude journal next to your bed. Focus on writing one item that you are thankful for once per day. For more information: https://adaa.org/learn-from-us/from-the-experts/blog-posts/consumer/gratitude-mental-health-game-changer
Muscle relaxation
Anxiety can manifest itself in our physical responses. It is important to check in with your body on a daily basis and see where you are holding your anxiety. Progressive muscle relaxation is extremely beneficial to practice: https://www.youtube.com/watch?v=SNqYG95j_UQ
Acknowledge anxiety
Resisting or repressing anxious feelings can inadvertently exacerbate them. Allow yourself to acknowledge your anxiety. Identify possible triggers, and then visualize releasing that anxiety while practicing coping strategies.
Consult a professional
During moments when anxiety feels overwhelming and hopelessness sets in, remember that things can and will improve. If you have a primary care physician (PCP), reach out to them to rule out any underlying medical conditions. Additionally, seek a therapist you feel comfortable with and begin regular therapy sessions. Your mental health is worth the investment.
By implementing these tips, you can effectively manage anxiety and improve your overall well-being.