8 Ways to Deal With Anxiety

Anxiety effects most of us at some point in our lives. Many of us feel anxious before big events or before doing something new. It’s perfectly normal to feel nervous, worried and scared occasionally. You might even have symptoms like an upset stomach or excessive sweating. This kind of anxiety comes and goes. You might feel anxious every time you have to drive the car or make a presentation. But, this kind of tension is healthy. It comes and goes, and it doesn’t have a negative impact on your day to day life. It’s not the same as anxiety disorder, or chronic anxiety, which can take over your life, and affect every element of your lifestyle.

Anxiety disorder affects around 18% of Americans. That’s approximately 40 million adults, and teenagers, struggling with anxiety every day. The symptoms can include excessive worrying, agitation, tiredness and restlessness. You might also find that you’ve got a rapid heartbeat, sweaty palms, shaking and a dry mouth. Some people suffering from anxiety find that they have difficulty concentrating, tense muscles which cause pain and discomfort, and trouble sleeping. Many sufferers find that they experience panic attacks around situations that make them feel anxious, which can cause them to avoid social situations or events. Many people suffering from anxiety also have irrational fears and very low self-confidence. It can make it hard to leave the house. A teen treatment center can help if you are worried about a child with anxiety, but if you are suffering yourself, there are plenty of things that you can do to reduce your symptoms.

Get Help

Nerves and a little anxiety are normal, and there is a lot that you can do to help yourself to cope, feel better and get on with life. But, anxiety disorder is a medical problem. It’s not something that you can necessarily beat on your own. See your doctor if you are worried about your symptoms and struggling to cope. They might be able to offer you advice and support or refer you to someone that can.

You should also tell your family and friends. Talk about how you feel and the problems that you are facing because of your anxiety. Don’t suffer alone. Ask for support and understanding if you need it.

Get Plenty of Sleep

Sleep and anxiety aren’t firm friends. Your fear can keep you up at night worrying and stressing. Then, during the day, being tired because you haven’t slept makes your anxiety much worse and means that you have less control over your thoughts and feelings.

Try to keep to a sleep schedule. Spend some time before bed relaxing and clearing your mind, then, go to bed at the same time every day, giving yourself between seven and nine hours to sleep. Getting into a routine can make falling asleep easier and allow you to get a deeper sleep when you do.

Breathe

When we’re feeling anxious, our heart rate speeds up, and we start to take fast, shallow breaths. This makes us feel more stressed out and jittery. A fast heart rate is both a symptom and a cause of anxious feelings. So, use breathing exercises to help control your emotions.

When you can feel your anxiety building, stop. Close your eyes and take deep breaths, in through your mouth and out through your nose. Sit still and do this until you start to feel better. Then, get on with your day.

Declutter

Many people find that mess and clutter make them feel stressed out and restless. Looking around a messy room or workspace can make your mind feel cluttered and out of order. Spend some time having a good tidy if you are feeling anxious. Clean your car, tidy your desk or get stuck into a proper house deep clean. Then, try to keep on top of it. Looking out onto a clear and tidy area can help to relax and soothe your mind.

Exercise

Exercise can be hard when you are suffering from anxiety. The idea of going to the gym or stripping off and getting into a swimsuit can fill you with terror. But, exercise can help. It can help you to control your breathing. It can boost your confidence, and it can give you time to think through your problems or clear your head while you focus only on your exercise.

If the idea of going to the gym is upsetting, either get a personal trainer to help you, or don’t go. Go for a run around your local park, or just try some exercise videos at home.

Plan Ahead

Unexpected situations often make us feel anxious. We’re worried about the unknown. So, avoid the unknown. When possible, plan ahead. Plan your days, so that you know where you need to be and when. Look at Google maps to plan your routes or book any tickets that you need to. Do practice runs of big events, and if you are feeling anxious sat at home, leave early to get your day started. We often feel better when we are active than when we are waiting.

Laugh

Sometimes, we all need to let go and have some fun. Invite your friends over, get a takeout and watch your favorite films. Spend time laughing and having fun, with people that make you feel good about yourself and fill you with positivity.

Avoid Stressful Situations

Sometimes, you need to confront your anxiety. You can’t let it rule your life, and you can’t let it stop you from doing the things that you need to do or enjoy doing. But, not all of the time. Confronting anxiety, overpowering it and getting on with your life is hard work. It’s physically and mentally exhausting. So, sometimes, you need to take a break. Instead of confronting things, let yourself avoid them. Spend some time doing things that you find relaxing, even if it means avoiding the world for a little bit. You work hard to overcome your anxiety every day.

It’s ok to let yourself have a break sometimes.