Tips for coping and managing with Anxiety
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Tips for coping and managing with Anxiety

Anxiety is one of the most common mental health concerns in the United States. With nearly 40 million adults experiencing it at some point in their life. Anxiety can impact people differently and have a wide variety of symptoms, impacting our cognitive, emotional, physical, and mental well-being. Today, I’m going to cover some tips for coping and managing anxiety, but first, let us review some of the most common symptoms of anxiety.

Symptoms of Anxiety:
The symptoms are:

Feeling restless or nervous
Easily fatigued
Feeling overwhelmed
Having trouble sleeping
Feeling irritable and restless
Having impacts on your memory and judgment
Increased muscle tension or headaches
Difficulty controlling worry
Increased sweating and trembling
Difficulty in concentrating
Having trouble making decisions and
Increase of self-doubt
9 tips for coping and managing anxiety:
1. Positive Thinking.
The power of positive thinking has extensive research showing its effectiveness and usefulness when implemented during challenging times. So when you notice yourself worrying or feeling anxious try your best to force positive thoughts such as saying positive affirmations to yourself or even thinking of something that you might be grateful for. These are small exercises that can actually have an impact on reducing overall anxiety.

2. Mindfulness meditation for managing anxiety:
Mindfulness can help to calm the mind and this is especially important when one is experiencing anxiety stress or high levels of worry. Even taking a few moments each day to just breathe can be extremely helpful. The idea of meditation in mindfulness means that we’re creating a safe space for ourselves to engage in a calming experience where we can be keenly aware of our body, mind and physical space.

3. Physical exercise:
There has been extensive research on the mental and emotional benefits of physical activity. It can actually help to reduce stress and anxiety and therefore is very important. Exercise boosts certain neurotransmitters such as serotonin and other endorphins which can again help to manage our mood and emotional state. Any physical activity can help with boosting your mood. So get out and try a little exercise to improve your emotional well-being.

4. Healthy nutrition:
Eating healthy food is an important aspect meaning good physical and mental health healthy nutrition. Just as exercise plays a direct role in our mind-body functioning. So people often notice that if they eat more processed high sugar or junk foods they feel more sluggish. They have difficulty thinking clearly and it will often impact their mood. So be sure to focus on how to maintain a healthy diet especially during times of stress. This can help to reduce and control any mental health symptoms. Also, it’s important to limit your alcohol and caffeine use as both can play a direct role and feelings of anxiety.

5. Support system:
Having a strong support system is an important aspect of managing anxiety symptoms. Support systems can be a variety of people such as friends, family, social clubs, therapy groups, or even community-based groups. Depending on the situation it can be helpful to talk to others about what you’re experiencing. If talking to your friends or family has not been helpful to you then perhaps join a support group with individuals who are experiencing similar situations and symptoms that can often be helpful. Support groups can provide a distraction, positive interaction, companionship, or other general support that’s needed during a difficult time.

6. Master your time:
Time management is a critical skill in managing anxiety. This is because we often take on mini-tasks or procrastinate and wait till it’s the last minute and these things can create additional stress and contribute to anxiety-provoking situations. By managing your time wisely and not waiting until the last minute or taking on too many projects you can reduce the overall anxiety in these situations.

7. Learn to say no:
Setting appropriate boundaries and not taking on too many tasks can be helpful to control your anxiety levels. Many people can get caught up in the worry and concern about others which can lead to having increased anxiety. It’s important to realize that by not taking on other people’s worries you’re ultimately increasing your own coping skills. So if you’re experiencing a high amount of stress, anxiety and worry try setting better boundaries. Say no when somebody asks you to take on something

8. Take a break from technology:
It’s important that we take time away from technology on a regular basis. Staying overly connected to technologies, Social media, email, or phones. They can actually create more anxiety and stress more mental distraction and we need a mental break. It keeps us connected being connected to online social media. But we can also be distracted and stressed out as a result. So try taking a few moments each week to just unplug.

9. Get a good night’s sleep for managing anxiety:
Getting adequate sleep is crucial for both physical and mental health. People often find themselves in a negative cycle where they’re worried and anxiety is keeping them up at night. But then, this can create more stress and anxiety which continues to keep them up at night and so on. So try a few strategies to assist in a positive bedtime routine to get better sleep. You could wind down before bed and try some calming activities such as lighting candles, reading a book, taking a hot bath, practicing meditation, or using aromatherapy.

You could also try to write in a journal. Write down some thoughts before bed that may be related to anxiety and worry that way you’re getting those thoughts out there right there next to your bed but they won’t keep you up at night unless you could try to speak to your health care provider about your difficulty sleeping and they can go through some other strategies or just talk to your doctor, if medication or other things may be appropriate for you.