If your stress levels are through the roof, stress management can help. There may be responsibilities you can give up, turn down, or delegate to others. If you’re feeling isolated or unsupported, find someone you trust to confide in. Just talking about your worries can make them seem less frightening.
This are some list of anxiety tips that can help you:
Anxiety Self-help Tips
1. Connect with others. Loneliness and isolation set the stage for anxiety. Decrease your vulnerability by connecting face-to-face with people who are supportive, caring, and sympathetic. Make it a point to regularly meet up with friends, join a self-help or support group, or share your worries and concerns with a trusted loved one. If you don’t have anyone you can reach out to, it’s never too late to build new friendships and a support network.
2. Practice Relaxation Techniques
When practiced regularly relaxation techniques such as mindfulness meditation, progressive muscle relaxation, and deep breathing can reduce anxiety symptoms and increase feelings of relaxation and emotional well-being.
3. Exercise Regularly
Exercise is a natural stress buster and anxiety reliever. To achieve the maximum benefit, aim for at least 30 minutes of aerobic exercise on most days (broken up into short periods if that’s easier). Rhythmic activities that require moving both your arms and legs are especially effective. Try walking, running, swimming, martial arts, or dancing.
4. Get Enough Sleep
A lack of sleep can exacerbate anexious thoughts and feelings, so try to get seven to nine hoursof quality sleep a night.
5. Be Smart About Caffeine, Alcohol, And Nicotine
If you struggle with anxiety, you may want to consider reducing your caffeine intake, or cutting it out completely. Same with alcohol, which can make anxiety worse. And while it may seem like cigarettes are calming, nicotine is actually a powerful stimulant that leads to higher, not lower, levels of anxiety.
6. Train Your Brain To Stay Calm
Worrying is a mental habit you can learn how to break. Strategies such as creating a worry period, challenging anxious thoughts, and learning to accept uncertainty can significantly reduce anxiety and fear.
7. Stick to a healthy diet Eat plenty of fruits, vegetables, whole grains, and lean protein such as chicken and fish.
8. Know yourself Figure out what triggers your anxiety and practice the coping strategies you created so you can best deal with your anxiety when it’s triggered.
9. Write it down Keeping a journal of your feelings and experiences can help you determine the what causes your anxiety in the first place and how to cope with them.
10. Manage your time intelligently This can help reduce your anxiety and help you make the most of your treatment.
11. Shake thing up Don’t let anxiety take control of your life. If you feel overwhelmed, break up your day by taking a walk or doing something that will direct your mind away from your worries or fears.
WHEN TO SEEK PROFESSIONAL HELP FOR ANXIETY
While self-help coping strategies for anxietycan be very effective, if your worries, fears, or anxiety attacks have become so great that they’re causing extreme distress or disrupting your daily routine, it is important to seek professional help.
If you’re experiencing a lot of physical anxiety symptoms, you should start by getting a medical checkup. Your doctor can check to make sure that your anxiety isn’t caused by a medical condition, such as a thyroid problem, hypoglycemia, or asthma. Since certain drugs and supplements can cause anxiety, your doctor will also want to know about any prescriptions, over-the-counter medications, herbal remedies, and recreational drugs you’re taking. If your physician rules out a medical cause, the next step is to consult with a therapist who has experience treating anxiety disorders. The therapist will work with you to determine the cause and type of your anxiety disorder and devise a course of treatment.