At some point in our lives, we experience one form of anxiety or the other, it is not a thing to be afraid of because it is a natural reaction to stressful or unfamiliar situations. One of the most comforting things to know about anxiety is that it is a very normal physiological human response. Sometimes feelings of anxiety pass quickly and other times they linger for a while.
Anxiety comes with various triggers and everyone has different triggers, however, you must identify yours as it would help you in dealing with anxiety. Triggers could be in form of your heart beating faster in response to a stressful situation or your palms getting sweaty when you’re confronted with an overwhelming task or event etc. Identifying your triggers can take some time and self-reflection.
If your anxiety is sporadic and getting in the way of your focus or tasks, some quick remedies could help you deal with anxiety and take control of the situation. On the other hand, if your anxiety is focused on a situation, such as being worried about an upcoming event, the triggers are mostly short-lived and usually subside after the anticipated event takes place.
Here are a few ways you can deal with anxiety:
Write down your thoughts
Sometimes feel various anxiety triggers at the same time and this could be overwhelming for some people, in such situations, writing down your thoughts and how you feel can make it less daunting. This tip however is mostly for those who experience anxiety sporadically.
Check your thought pattern
Most times, negative thoughts take root in your mind, distort the severity of the situation, and build up anxiety. One of the ways to deal with these negative thoughts is to challenge your fears, ask if they’re true, and see where you can take back control. In addition, by means, maintain a positive attitude by replacing negative thoughts with positive ones.
Get active (Exercise)
Exercise releases feel-good hormones like endorphins, which can alter your mood for the better and beg rid of anxiety. Practice yoga, listen to music, meditate, get a massage, walk your dog, dance, go for a run, learn relaxation techniques or do something that gets you happy and moving.
Enjoy natural views
Take a walk, hike, or visit a beach, these places carry calming effects that can calm your nerves and get rid of anxiety. These places can have big payoffs when it comes to anxiety.
Take deep and focused breaths
The next time you get an anxiety trigger, try breathing in for 4 counts and breathing out for 4 counts for 5 minutes total. Through this exercise, you’ll slow your heart rate which should help calm you down.
Talk to someone and get support
At some point, you can tell friends and family how you feel and your anxiety triggers and let them know how they can help you.
Connect with loved ones, and share with them how you feel, this can help decrease feelings of anxiety. The good thing about this is that it’s likely they’ve felt anxious about things in the past or may even be experiencing similar feelings and this has a way of lifting the weight off your shoulders.
This will help tackle the stigma that remains around mental health and encourages others to speak out about their problem. If family or friend support isn’t available, you can talk to a physician or therapist for professional help.
Eat well-balanced meals
You mustn’t skip meals and ensure your meals and snacks are healthful. Limit alcohol and caffeine because excess intake of alcohol and caffeine can aggravate anxiety and trigger panic attacks, so you should limit your intake.
Get enough sleep
Give your body the sleep it deserves, gets enough rest, calms your nerves, and watches yourself get rid of any form of anxiety.
In conclusion, pay close attention to your body to identify your anxiety triggers and learn to seek help when the need arises.
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