A lot of people experience anxiety as more than just an occasional moment of uneasy tension. People are constantly tormented by this mental condition, which interferes with every aspect of their lives and keeps them up at night. Not all cases of anxiety are like this. Everybody experiences anxiety, which is a physical reaction meant to alert you to a problem that calls for quick action. Sadly, managing the suffering that anxiety causes physically and emotionally without assistance can be challenging.
Improving your mental health should be a top priority, and one way to do that is to know how you can cope with anxiety, depression, and constant self-doubt. Here are some things to help cope with your anxiety and be your guided transformation tool now and whenever you need it.
Now, let’s talk about four ways you can manage your anxiety;
Stop and take a deep breath
Take a break whenever your anxiety attacks and consider what is causing you to feel uneasy. Typical anxiety symptoms include concern about a recent or distant event. Anxiety begins to dissolve when you shift your attention away from your worries and back to the present.
The next time your nervousness starts to distract you from the moment, sit down and take a few deep breaths to reclaim your composure. You can regain a sense of balance and return to the present moment by pausing for a moment and taking a deep breath. If you have the time, consider advancing this practice by practising with a breathing technique and mantra.
Write down your thoughts
Getting what’s worrying you out on paper may become less intimidating.
These relaxation techniques are especially beneficial for people who occasionally suffer from anxiety. In an emergency, they might also be helpful for someone with a generalised anxiety disorder
However, quick fixes shouldn’t be the only treatment you try if you think you may have GAD. You should have long-term plans to reduce the intensity of symptoms and perhaps even stop them from occurring altogether.
Changes in your way of life can also be beneficial for preventing anxiety and assisting you in coping with anxiety and panic attacks. Your degree of physical activity, how much sleep you get, and what you eat can all affect how anxious you feel.
Your mental health and anxiety levels can both be greatly impacted by sleep. An increase in tension and anxiety can result from even brief sleep disturbances.
Take time for yourself
Every now and then, your brain needs a rest. You require a mental escape when you regularly experience anxiety. You can let your thoughts wander carefree while reading, taking a nature walk, and practising mindful meditation.
A full and balanced life may only be attained through leisure and relaxation. You shouldn’t only take this mental vacation once a year or every few months. You must integrate these activities into your weekly calendar if you want to reap the full benefits of a mental vacation.
Those who have demanding work schedules might find this unfamiliar. But even a brief period spent practising yoga or listening to music can help you escape your thoughts.
Natural scents like lavender, chamomile, and sandalwood can be incredibly calming, whether in the form of an essential oil, incense, or a candle.
Aromatherapy is believed to help stimulate specific brain receptors, potentially reducing anxiety.
Recognise your negative thoughts
Never forget that not everything is should or shouldn’t, right or bad, or black or white. In any circumstance, there are several shades of grey. It’s up to you to understand that a negative outcome isn’t the worst thing that may happen. Your anxiousness will try to magnify the negatives and downplay the positives.
When you feel that the worst is going to happen, try to acknowledge that feeling. Dismiss that idea and reassure yourself that you can overcome it.
Dennis Relojo-Howell is the managing director of Psychreg.