Everybody experiences anxiety, the feeling of nervousness, worry and unease about people, places or events, usually when there’s an uncertain outcome.
But when anxiety becomes a part of your life, perhaps even significantly affect your ability to function in a normal manner, you should take positive action! Here are 3 ways to manage anxiety .
#1 Take Control Over Your Mind
The feelings of anxiety can take over your mind so much so that you can’t focus on anything else but your fears, unfounded as these may be. You must then take control over your mind so that your fears don’t overcome everything else.
You should, however, avoid placing undue pressure on yourself because otherwise, you’re just feeding on your anxiety. You have to take it slowly but surely, as well as strive to take a step forward every time you take two steps back. You will find that with consistent application of the following tips, your anxiety attacks become less frequent, less intense, and less prolonged than before.
- Accept that you cannot control everything in your life, much less in other’s people’s lives. You will then become less stressed about people, places, and events so your anxiety levels will decrease.
- Identify your anxiety triggers and avoid them – or if it isn’t possible, you can learn to manage your reaction to these stressors. You can write in your journal the events of your day so that you can determine a pattern.
- Strive to maintain a positive attitude by feeding your mind with encouraging words. You have to be careful about your internal dialogue so that it actually makes you feel better about your life, your family and friends, and yourself.
If you’re a perfectionist, you should also consider becoming easier on yourself. Your feelings of anxiety are closely tied to your need to have everything in perfect order – and life isn’t perfect, not by a long shot, and it’s a fact that you can live with.
#2 Nourish Your Body with a Healthy Lifestyle
Anxiety isn’t just a feeling – it’s also a set of physical symptoms that can be debilitating, especially in case of a severe anxiety attack. These include shortness of breath, dry mouth, nausea, dizziness, and cold sweaty hands with tingling sensations in the hands or feet, and restlessness. These symptoms can also cause sleep issues, such as insomnia because you’re kept awake by your fears and worries.
You should then take good care of your body so that these physical symptoms will not get the better of you, so to speak.
- Eat a balanced and healthy diet of fruits, vegetables, whole grains, nuts and seeds, and legumes. Too much sugar, salt, and fats in your diet will aggravate your anxiety, such as in a sugar rush episode.
- Sleep for 7-8 hours every night.
When you feel better about your body, you will find that it’s much easier to take control of your mind.
#3 Exercise for Better Health
Studies have shown the numerous physical, mental and emotional benefits of physical exercise, especially in releasing the so-called happy hormones. When you engage in at least 2½ hours of moderate-intensity physical activity and 1¼ hours of vigorous activity each week, your anxiety attacks will become more manageable. Yoga, running, and swimming is highly recommended.
Of course, your anxiety will not go away immediately. Be patient and you will see your results soon enough.