At some point, everyone will experience anxiety. It’s our bodies natural response to stress. For most people, once a stressful situation is over, so is the anxiety. However, there are many people out there who experience chronic anxiety.
Anxiety disorders are very common, especially for those living in the United States. In 2021, the amount of people who experienced anxiety disorders rose to 42%, an increase of 6% from the previous year.
Anxiety may be common, but that doesn’t help us deal with it any better. For many people, managing anxiety every day is an experience that feels anything but normal.
Luckily, there are plenty of ways that are effective in controlling anxiety so it’s not the other way around. Here are 5 tips you can practice daily to manage your anxiety.
1. Challenge Your Thoughts
One contributing problem to anxiety is letting our thoughts run uncontrolled. You can start easing anxiety by looking at these thoughts constructively. What evidence do you have behind these thoughts? Are there valid, concrete reasons that you can contribute to why you are feeling worried? What from your past is making you feel as if something will go wrong?
All too often, we get so stuck in our own thoughts and patterns that we forget that sometimes, it really is just our minds playing tricks on us.
2. Practice Mindfulness
We are always so worried about controlling the future. About knowing the outcome of every single situation. When we do this, we are never really focused on being in the present moment.
You don’t need to devote hours at a time to receive the benefits of practice mindfulness. Just a quick 10 minutes a day can really help ease your mind and relax the body.
You can look up mindfulness videos on Youtube such as meditations, deep breathing exercises, and yoga for anxiety. You can do any of these at home or anywhere in the moment. Another great way to begin practice mindfulness is making yourself aware of how you are feeling. If you are noticing that your heart is beginning to race or your face feels clammy, take a moment and pause. What thoughts are running through your mind? What is the environment you are in?
One of the first ways to begin managing your anxiety is by simply understanding what are the triggers making you anxious. Without true understanding of what is triggering your anxiety, it will be hard to take the steps needed to overcome it.
3. Eat A Balanced Diet
Having a nutritious diet is not just good for our physical health. Did you know that poor diets or lack of exercise can also contribute to symptoms of anxiety?
Just like everything else in life, what we eat and fuel our bodies with can have damaging affects. If you eat a high-carb or high sugar diet, you may be unintentionally making yourself more anxious. Sugar fuels the body, but in all the wrong, unhelpful ways. But if you are a stress-eater, this is easier said than done!
Begin with small changes. Try to keep fresh fruit, vegetables, or low carb snack options around the house. In moments of stress, you can turn to these options to satisfy that urge to eat but giving your body something it wants!
4. Take Things One Step At A Time
Are you overwhelmed with the amount of things you have to complete? Does it seem as if your list is never ending? Instead of looking at everything you have to do, take it one step at a time. Don’t focus on the amount of things you have to get done. Instead, focus on what you can do now. Set yourself a schedule if you have to. One hour at a time, or one task at a time, go through the list. When we have anxiety, we are in a constant battle of knowing we have so much to do, but not knowing where to start.
5. Talk With Someone
We’re only human. We are hard-wired to need support and love. It’s in our DNA. But society still has a stigma around mental health topics. Bottling things up inside will only make them worse over time. Instead of doing this, talk to someone you trust. Everyone experiences anxiety at some point, and even if they aren’t sure how to help you out, you’ll feel better just getting it all out.
If you are hesitant to open up to those in your life, speak with a licensed therapist. We are here to help guide you and teach you the tools you need with anxiety treatment. Contact us today.