Anxiety is one of the most common mental health issues in the United States. According to the Anxiety and Depression Association of America, 18% of adults suffer from some form of anxiety disorder. That’s more than 1 in 5 people!
If you are one of those people, you know that anxiety can be a huge obstacle in your life. It can keep you from doing what you want to do and can make everyday tasks seem impossible.
However, anxiety disorders are highly treatable, and there are many strategies that you can use to help manage your symptoms. In this article, we will discuss some of the best ways to manage anxiety.
#1 – Stop and Breathe
One of the best things you can do when you are feeling anxious is to stop and take some deep breaths.
Breathing deeply from your diaphragm can help to calm your nervous system and ease anxiety symptoms.
If you find it difficult to breathe deeply, try placing one hand on your stomach and the other on your chest.
As you inhale, focus on making your stomach expand.
You should feel your stomach rise as you inhale and fall as you exhale.
If you are having trouble breathing from your stomach, try placing a heavy book on your stomach to help force the expansion.
#2 – Figure Out What’s Bothering You
A lot of the time, anxiety can be caused by something specific that is bothering you.
Try to take a few moments to think about what might be causing your anxiety.
Once you have identified the cause of your anxiety, you can start to take steps to address it.
For example, if you are anxious about an upcoming test, you can start studying sooner to try to ease your anxiety.
#3 – Focus On What You Can Change
There are some things in life that we can’t change, no matter how much we want to.
For example, you can’t change the fact that you have a test tomorrow.
However, there are other things that you can change.
You can choose how you study for the test and how you prepare mentally and emotionally for it.
Focusing on the things that you can change will help you to feel more in control of your anxiety.
#4 – Distract Yourself
When you are feeling anxious, it can be helpful to distract yourself from your thoughts.
You can do this by focusing on something else, such as a hobby or an activity that you enjoy.
You can also try to engage your senses by listening to music, watching a movie, or eating a favorite food.
Doing these things can help you to relax and may even take your mind off of your anxiety altogether.
#5 – Strengthen Your Body and Brain
When you are anxious, your body is in a state of fight-or-flight.
This means that your heart rate and blood pressure are increased, and your body is releasing stress hormones.
You can help to counteract these effects by exercising regularly and eating a healthy diet.
Both of these things will help to strengthen your body and your mind, which can help you to better cope with anxiety.
If you find that your anxiety is starting to take over your life, it is important to seek professional help.
Anxiety can be a very debilitating condition, but there are many ways that you can manage it.
With the proper treatment, you can live a full and happy life.
Why You Need to Manage Your Anxiety?
Anxiety can have a very negative impact on your life if it is not managed properly.
It can cause physical symptoms like headaches, chest pain, and nausea. Anxiety can also lead to problems sleeping, which can further exacerbate the physical symptoms of anxiety.
When you’re anxious, your body is in a constant state of stress. This can take a toll on your physical health over time and lead to serious health problems. Managing your anxiety can help reduce or eliminate these physical symptoms.
Anxiety can also interfere with your ability to concentrate, make decisions, and remember things. This can make it hard to function at work or school, and can negatively impact your relationships. Managing your anxiety can help you focus better and improve your memory.
Anxiety can cause you to avoid people and situations that trigger your anxiety. This can make it hard to do the things you enjoy or meet new people. Avoiding these situations can also make it harder to manage your anxiety in the long run.
Facing your fears can be scary, but it’s often the best way to deal with them. Talk to your doctor or mental health professional about the best way to manage your anxiety. They can help you develop a treatment plan and provide support.
Managing anxiety takes practice, but it’s worth it for the relief you will feel. If you want to start managing your own anxiety, here are some tips that can help get you started.
These suggestions come from both scientific evidence and personal experience, so they should be a good starting point for anyone looking to take control of their anxious thoughts and feelings.
Remember, it’s important to find what works best for you and experiment until you find a management strategy that really works for you.