Anxiety is the feeling of Intense, excessive and persistent worry and fear about situations. Anxiety can be normal when it comes to situations like public speaking. However, it can be severe and is recognized as ‘Anxiety disorder’.
This condition comes with other symptoms like frequent panic attacks, post traumatic stress disorder, fright etc.
If you’re dealing with anxiety, it can be helpful to remember that you’re not alone. Many people struggle with anxiety and it’s a common condition. There are several things you can do to help cope with anxiety.
1. Identify The Cause
Sometimes anxiety can be caused by a specific situation or trigger. For example, if you have a fear of public speaking, giving a presentation at work may be a trigger for anxiety. If you have a stressful job, the work environment itself may be a cause of anxiety. It might even be a lifestyle like smoking or taking alcohol.
In short, identifying the cause of your anxiety can help you find solutions and take control of your anxiety.
2. Exercise
regular exercise can help reduce anxiety in several ways. First, physical activity can help to distract you from negative thoughts and feelings, which can help to reduce anxiety symptoms. Exercise also releases endorphins, which are chemicals in the brain that can improve mood and reduce stress. Additionally, regular exercise can improve overall physical health, which can in turn improve mental health and reduce anxiety.
3. Practice Relaxing Habits
Relaxation techniques, such as deep breathing or meditation, can be effective in reducing anxiety. These techniques can help calm the mind and body, and can also help to reduce the physical symptoms of anxiety, such as a racing heart or shallow breathing.
Deep breathing involves taking slow, deep breaths in through the nose and out through the mouth. This can help to slow down the heart rate and lower blood pressure, which can help to reduce feelings of anxiety.
Meditation involves sitting quietly and focusing on the present moment, without judgment. This can help to quiet the mind and reduce racing thoughts, which can be a common cause of anxiety.
Both of these techniques can be learned through practice and can be done anywhere, making them convenient and accessible options for managing anxiety.
4. Talk To Someone
Talk to someone about your feelings. This could be a friend, family member or mental health professional. Sharing your thoughts and feelings can help you feel better and gain fresh perspective on your anxiety.
If you’re not comfortable talking to someone about it, you can write down your racing thoughts in a journal. By doing so, the panic will slowly die down.
5. Socialize
socializing with others can be a great way to reduce anxiety. Socializing can help to distract you from your anxious thoughts and can also provide emotional support and reassurance. In addition, spending time with people you love can help to boost your mood and can make you feel more connected and supported, which can also help to reduce anxiety. So, if you are feeling anxious, try to spend some time with friends or family, or consider joining a support group where you can connect with others who may be experiencing similar feelings.
6. Sleep
sleep can help reduce anxiety. When you sleep, your body and mind have the opportunity to rest and repair. Adequate sleep can also improve your mood and cognitive function, which can help you better manage anxiety. Furthermore, sleep helps regulate the production of hormones in your body, including those that play a role in your stress response. So, getting enough sleep can help you maintain a healthy balance of hormones, which can reduce feelings of anxiety.
7. Diet
Although this might seem like a long term process, it is important to eat a balanced diet. This can help provide your body and brain with the nutrients they need to function properly.
Some of these foods include:
• Foods rich in omega-3 fatty acids, such as salmon, mackerel, and walnuts. Omega-3 fatty acids have been shown to have anti-inflammatory effects, which can help reduce feelings of anxiety.
• Foods high in magnesium, such as leafy green vegetables, nuts, and seeds. Magnesium is a mineral that plays a key role in regulating the production of neurotransmitters in the brain, including those involved in the stress response.
• Foods that contain tryptophan, such as turkey, chicken, eggs, and dairy products. Tryptophan is an amino acid that is converted into serotonin in the brain. Serotonin is a neurotransmitter that can help regulate mood and reduce feelings of anxiety.
Remember, it’s important to be kind to yourself and seek help if you need it. If your anxiety is interfering with your daily life, it’s a good idea to talk to a mental health professional. They can help you develop a plan to manage your anxiety properly and improve your overall well-being.
