Anxiety is a feeling of unease, worry, or fear that can be mild or severe. For some people, anxiety can be so overwhelming that it interferes with their daily lives.
If you are one of those people, don’t worry – you are not alone! There are many things that you can do to calm down and relax. In this article, we will discuss some tips that may help you feel better.
#1 – Understand the Connection Between Anxiety and Depression
Anxiety and depression are two of the most common mental health conditions. They often occur together, and they can have similar symptoms.
If you are feeling anxious, it is important to understand that you may also be experiencing some symptoms of depression. This is not unusual, and it does not mean that you are crazy or weak. It just means that you are human and that you are dealing with a lot of stress.
#2 – Acknowledge Your Anxiety
The important step to dealing with your anxiety is to acknowledge it. This may seem like a simple task, but it can be very difficult.
Anxiety can be very hard to deal with because it is often accompanied by shame. You may feel like you are the only one who feels this way or that you should be able to handle your anxiety on your own.
It is important to understand that anxiety is a very common emotion and that you are not alone in feeling it.
#3 – Schedule a Worry Break
One way to deal with your anxiety is to schedule a worry break. This means setting aside a specific time and place to worry.
This may seem counterintuitive, but it can actually be very helpful. Scheduling a worry break allows you to access control over your anxiety instead of feeling like your anxiety is in control of you. It can also help to prevent you from ruminating on your anxiety all day long.
To schedule a worry break, choose a time and place where you can sit down and focus on your anxiety. It may be helpful to set a timer for this. During your worry break, allow yourself to worry about whatever is on your mind.
Try to be as specific as possible when you are worrying. For example, instead of worrying about “everything,” focus on one specific thing that is causing you anxiety. Once the timer goes off, it’s time to stop worrying and move on with your day.
#4 – Interrupt Your Thoughts
When you are feeling anxious, your thoughts can become negative and obsessive. This can make it hard to focus on anything else. One way to interrupt these thoughts is to do something that requires your full attention.
This could be something as simple as reading a book or playing a game on your phone. The goal is to find something that will occupy your mind and help you relax.
#5 – Practice Mindfulness Meditation and Relaxation
Mindfulness meditation is a type of mindfulness practice that involves focusing on your breath and being aware of your thoughts and emotions.
The goal of mindfulness meditation is to help you become more aware of your thoughts and feelings so that you can control them.
Relaxation techniques such as deep breathing or progressive muscle relaxation can also help reduce anxiety.
Both of these techniques can be learned from books or online videos.
#6 – Engage in Diaphragmatic Breathing
Diaphragmatic breathing, also known as belly breathing, is a type of deep breathing that helps you to control your anxiety.
This type of breathing involves placing one hand on your stomach and the other on your chest. As you breathe in, your stomach should expand while your chest remains still.
This type of breathing helps to oxygenate your blood and has a calming effect on your nervous system.
#7 – Do One Thing Each Day That Brings You Joy
When you’re feeling anxious, it’s important to find things that bring you joy.
For some people, this may be reading a book, going for a walk in nature, or listening to music.
Doing one thing each day that brings you joy can help reduce your overall anxiety levels and make you feel more positive about life.
#8 – Consider What Your Anxiety Is Telling You
Sometimes, anxiety can be a sign that something in your life needs to change.
If you’re feeling anxious on a regular basis, it may be worth taking some time to reflect on what your anxiety is trying to tell you.
Are there certain situations or people that make you feel anxious?
Is there something in your life that you’re not happy with?
Making some changes in your life, even if they’re small ones, can help reduce your anxiety levels and make you feel better overall.
#9 – Talk to a Mental Health Professional
If you’re struggling with anxiety, talking to a mental health professional can be a really helpful step.
They can help you understand your anxiety and develop a plan for dealing with it.
If you don’t feel like talking to a mental health professional, there are also hotlines that you can call if you need someone to talk to.
Talking to someone about your anxiety can be really helpful in managing it and making you feel better.
Both of these options can provide you with the support and resources you need to deal with your anxiety.
We hope that these tips will help you feel more in control when anxiety starts to take over. Remember, everyone experiences anxiety in different ways, so find what works best for you and stick with it.
If your attempts at self-care don’t seem to be helping, or if your anxiety is significantly impacting your quality of life, please consult a mental health professional.
With some effort, you can overcome your anxiety and reclaim your life. What are some things that work well for you when dealing with anxious thoughts and feelings? Please share them in the comments below!