Anxiety is hard, but understanding it is the first step

Most people are familiar with experiencing anxiety from time to time. Techniques that you might try include breathing exercises, journaling, practicing gratitude, distracting yourself, and caring for yourself can all help. When anxiety affects relationships, work performance, and other areas of life, there is potential that these anxious feelings are an indicator of mental health illness.

If you’re feeling anxious and panicked about something, talk to your doctor or a therapist. They’ll be able to help you figure out what’s causing your worries, offer advice on how to cope with them, and give you tips on managing stress. Anxiety disorders include generalized anxiety disorder (GAD), social phobia, obsessive compulsive disorder (OCD), post-traumatic stress disorder (PTSD) and specific phobias. You may also experience depression, substance abuse, eating disorders, and personality disorders. Talk to your doctor if you think you might be suffering from an anxiety disorder.

Therapists can also diagnose you, explain why you’re having problems, and recommend treatments based on your unique needs.

Anxiety disorders are very treatable conditions. Although these problems are common, they do not have to ruin your life. In order to get through them successfully, you must learn how to manage them effectively. Here are some suggestions that might help.

First, try to relax whenever possible. Relaxing helps reduce stress levels, which often leads to panic attacks. Second, avoid drinking alcohol if you feel anxious. Alcohol tends to make things worse, so keep yourself safe by avoiding it. Third, exercise regularly. Exercise reduces tension and improves mood. Fourth, eat healthfully. Eating healthy foods such as fruits, vegetables, whole grains, lean meats, and low fat dairy products keeps your body functioning optimally. Finally, talk to someone about what you’re experiencing. Talking about your feelings with others who understand can help you work out ways to deal with stressful situations.

Take a breath!

When your anxiety levels rise, find a quiet place where you can reflect on why you might be feeling anxious. Is it because you’re concerned about a specific thing happening in the future? Are you still upset about something that happened in the past? Whatever it is that is causing your anxiety, try to understand how the situation makes sense within the context of who you are today. Then, focus on taking action to change things so that they are better suited to your current circumstances.

Figure out what the root problem is

To help you better understand and control your anxiety, you should take an active role in exploring your thoughts and feelings. Journaling can be helpful in identifying the source of your anxiety. When feeling overwhelmed, talking with someone about your concerns may help you feel calmer. Being proactive about managing your anxiety is important because it helps you avoid situations where you might experience stress.

Focus, focus, focus

Many people find themselves anxious because they think something terrible might happen. Although nothing bad has actually occurred yet, they feel worried about it happening in the future. They fear the worst, so they keep thinking about it constantly. They imagine situations where they should do something, but they are not sure if they would succeed.

In reality, these thoughts are just based on assumptions, imagination, and fears. Anxiety can cause you to lose confidence in yourself and make you feel powerless. When you focus on gratitude instead of fear, you begin to recognize that life is full of blessings, opportunities, and love. By choosing to see the positive side of things, you gain perspective and let go of fear.

Replace your fear of losing your job with gratitude for having one. Focus on what you appreciate about your position and your employer. Work hard every day to make yourself indispensable. Appreciate your life and family. Be grateful for the opportunity to earn an income. Look forward to getting home each night. Instead of worrying about your loved ones’ safety, show them love and affection. Spend quality time together. Express your appreciation of them. By practicing these simple steps, you’ll soon find yourself feeling happier and healthier.

Distract yourself

At times, it can be most helpful to simply direct oneself to focus on something else besides one’s own anxieties. One may wish to contact friends, complete tasks around the house, or engage in an entertaining activity or hobby.

Strengthen your body and mind

Lifestyle changes can help prevent anxiety and ease symptoms during times of high stress. Eating a healthy diet, getting enough rest, and exercising regularly may improve your overall wellbeing. A study published in the Journal of Clinical Psychiatry found that people who ate a Mediterranean diet—rich in fruits, veggies, whole grains, nuts, fish, and olive oil—had fewer mental health issues compared to those who didn’t follow such a diet. Another study showed that exercise helped reduce anxiety among patients suffering from social phobia.

Regular physical activity has proven helpful in reducing stress levels and improving overall health. A recent study showed that people who exercised regularly were 47% less likely to suffer from an anxiety disorder than those who did not exercise regularly. Exercise has also shown positive effects on depression, and may help prevent or alleviate conditions such as diabetes and heart disease.

Putting it all together

Anxiety is one of those emotions we experience every day. Sometimes, though, our daily experiences make us feel uneasy. Anxious thoughts may come into your mind, and you may find yourself feeling stressed out. You might worry about things that haven’t happened yet, or fear something that hasn’t occurred yet. In addition, you may also think about what could happen if certain events do occur. You may wonder whether you can handle whatever comes next. Some people get so overwhelmed by their worries that they feel unable to function.

They may feel frustrated because they cannot control their own actions. Other times, people who struggle with anxiety may feel helpless. They may believe that nothing they can do will help them overcome their fears.

Recognizing your anxiety and seeking help is the first step in feeling better and making the most of your life. We’re here to help.