Anxiety is the most common mental health condition in the world. It affects millions of people across the globe. While some people experience more severe symptoms than others, it can often feel like anxiety takes over your life when you’re struggling with it.
It doesn’t have to be that way.
If there’s a silver lining to the fact that anxiety is so common, it’s that there are also countless ways to manage it and fight back against it. Anxiety doesn’t often go away on its own. But, by using some of these strategies to combat it each day, you can manage your symptoms and take back control of your life.
1. Take Breaks
Anxiety can hit at any moment, but it can also build up throughout the day. If you’re prone to pushing your emotions down, understand that they’ll eventually demand to be felt—and they can be more intense if you don’t take the time to accept and process them.
Take breaks throughout the day to clear your mind and keep yourself from becoming overwhelmed.
2. Take Deep Breaths
If you’re starting to feel anxious, stop whatever you’re doing and take a few deep breaths. Deep breathing exercises are wonderful for instantly calming your mind and body. It will also give you time to rethink whatever you’re anxious about and realize it may not be as big of a deal.
3. Practice Mindfulness
Mindfulness has grown in popularity for plenty of good reasons. It’s highly effective when it comes to anxiety management, and you can do it every day. You can make mindfulness part of your routine by practicing it for a few minutes each day, or using it as a reactive tool when you’re feeling anxious.
Close your eyes, breathe deeply, and focus but nothing on the present. Anxious thoughts will still try to enter your mind. While you can’t control those thoughts, you get to choose how to respond. By being mindful, you can let them pass by, rather than letting them stick with you.
4. Exercise
Exercise is a natural mood booster, and a great way to fight back against anxiety. You don’t need to join a gym or run a marathon to experience the benefits. Find a way to stay physically active that interests you, and you’ll be more likely to stick with it.
5. Get Outside
Arguably, there is no better natural healer than Mother Nature herself. Multiple studies have been done on the benefits of spending time outside. It helps to reduce stress, improve your mood, boost immunity, and help with depression and anxiety.
Even spending a few minutes outside each day can make a big difference, so find any excuse you can to experience the great outdoors.
6. Prioritize Sleep
Anxiety and poor sleep often go hand-in-hand, especially if your worrying thoughts are keeping you up at night.
Make sleep a priority by improving your sleep hygiene and habits. Go to bed at the same time each night, avoid using electronics before bed, and make sure your room is the ideal environment for a restful night.
7. Start Journaling
When you’re experiencing a moment of anxiety, writing down what you’re feeling can help to calm you down quickly.
Consider carrying a journal with you wherever you go. Being able to jot down your thoughts and feelings can be a quick substitute for having someone to talk to in an anxious moment. Not only will you be able to organize your thoughts, but you’ll have a record to look back on when it comes to how well you’re managing your symptoms.
8. Avoid Alcohol and Caffeine
What you eat and drink can have a bigger impact on your anxiety than you might think. Two major culprits of anxiety attacks are alcohol and caffeine. Both can serve as “triggers” that stimulate your mind too much, causing you to panic. If you find that you’re more anxious after a morning cup of coffee or casual drink after work, it’s best to limit or cut these out of your life.
9. Lean On Your Support System
You don’t have to deal with your anxiety on your own. Isolating yourself or withdrawing from people/activities you love will often make symptoms worse.
Reach out to the people you trust most and open up to them. Let them know what you’re struggling with. Sometimes, something as simple as talking about your worries can help to put them in perspective and remind you that you’re not alone in your fight.
10. Seek Professional Help
Again, anxiety doesn’t typically go away on its own. If you’re really struggling with your symptoms, one of the best things you can do is reach out to a mental health professional.
A therapist can help you get to the root of your issues so you can work through them in healthy, effective ways.
Anxiety doesn’t have to control your life forever. Try some of these ideas to fight back, and remember you’re never alone on your mental health journey! Contact me for more personalized support today.
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