There is anxiety and then there is ANXIETY, the first is being nervous about a test or if your package will arrive in time, or why your kid didn’t text back when you messaged them 2 minutes ago. The second is pervasive anxiety that wakes up with you and goes to sleep with you, over and over and over again. Feeling anxious is not abnormal or uncommon, it’s a natural response to stress or uncertainty, but when these feelings become overwhelming, they can begin to interfere with our daily lives. The good news is that there are effective strategies for managing anxiety. In this blog, we’ll explore some practical steps you can take to regain a sense of calm and control.
Understanding Anxiety
First, it’s important to recognize that anxiety is a normal emotion. It’s your body’s natural response to stress. However, when anxiety becomes frequent or overwhelming, it might be time to take action.
1. Acknowledge Your Feelings
Start by acknowledging that you’re feeling anxious. Trying to suppress or ignore these feelings often makes them stronger. Instead, acknowledge that you’re experiencing anxiety and remind yourself that it’s okay to feel this way.
2. Practice Mindfulness and Meditation
Mindfulness and meditation are powerful tools for managing anxiety, but they often don’t come naturally to most of us. Learning to be mindful and meditate are another thing on our to-do list. So if you are like us, try an app like Headspace or Calm which offer guided meditations specifically designed to ease anxiety or Youtube, which has many free guided meditation videos to choose from.
3. Physical Activity
Exercise is a natural anxiety reliever. Pick anything you enjoy doing and see if it helps lower the buzz your anxiety creates in your brain.
4. Deep Breathing Exercises
Deep breathing is a simple yet effective way to reduce anxiety. Techniques like diaphragmatic breathing or slow and controlled breathing in and out for a specified count can help calm your nervous system and reduce stress.
5. Healthy Eating Habits
What you eat can also impact your anxiety levels. A well-balanced diet, rich in vegetables, fruits, lean protein, and whole grains, can provide energy and stabilize blood sugar levels, helping to moderate mood swings.
6. Quality Sleep
Lack of sleep can exacerbate anxiety. Establish a relaxing bedtime routine and aim for 7-9 hours of quality sleep per night.
7. Connect with Others
Talking about your feelings with friends, family, or a support group. You’re not alone in this, and sharing your experiences can be a huge relief.
8. Professional Help
If your anxiety is severe or persistent, it is important to talk to your doctor and ask them to refer you to a psychologist. A psychologist can help diagnose you and prescribe medication if needed. You can discuss whether therapy would also be helpful.
Managing anxiety is not about eliminating it completely, because that is impossible, but learning how to cope with it effectively. By incorporating these strategies into your daily routine, you can gain more control over your anxiety, leading to a more peaceful and fulfilling life. Remember, taking the first step is often the most challenging part, but it’s also the most crucial on your journey to wellness.
-SG