By Olivia Parkinson
Whether you are in your last stressful year of university, dealing with the mental health effects of divorce, or taking too much on at work, there are many of us dealing with anxiety that could use some advice and support.
Today, we are sharing the best tips to help you better manage your anxiety and regain your quality of life.
Use safe, tested medication
If your anxiety has exceeded beyond your control, one of the best things to do is seek medical help. Speaking with your doctor can open positive doors and help you find a safe, tested medication that can help to rebalance the chemicals in your brain that are hindering your quality of life.
You can find safe medication like teva pill that help rebalance the chemicals in your brain that have become unbalanced and caused anxiety. The regulatory effects of the pill will significantly regulate your brain’s chemicals, helping it feel calmer and reduce the effects of anxious thoughts.
Recognize and act on it
If you know you are dealing with anxiety but not acting on it, you need to be kinder to yourself and act on it. Recognizing that you are dealing with anxiety is the first step. When you know what the mental health symptoms are related to, then the next step is to do something about it.
Whether you wish to find someone to open up to, seek medical assistance, or use self-help books, these are all wise steps to help you learn how to better manage your anxiety.
Understanding what your triggers are
A huge part of acting on your anxiety is understanding your triggers. Finding the circumstances, ideas, or actions that make you feel anxious is one of the first steps toward managing it. Anxiety triggers might include everything from financial stress and work-related tension to interpersonal conflicts and health issues. Instead of only treating the symptoms of your anxiety, you may start addressing the underlying reasons for it by recognizing your personal triggers.
Keeping a journal is a great way to monitor your feelings and ideas. When you experience anxiety, note your actions and thoughts at that very instant. As time goes on, patterns might show up that might help you understand more deeply what causes your worry. Once these triggers have been recognized, you can work on coping methods to deal with them more skillfully or measures to minimize exposure to them.
Speak to someone
Coping with anxiety disorder can be tough, but making sure you speak to someone can help. Bottling your emotions and never letting your thoughts out can increase your anxiety levels. While you might believe that your thoughts aren’t necessary for others to hear, they will want to support and advise you.
You can talk to a close friend and confide in them whenever you need to release any inner negative thoughts. Or, find a trustworthy therapist that makes you feel comfortable enough to share your worries. When you let out your anxiety, it can feel like a weight lifted off your shoulders.
Practice mindfulness techniques
By practicing mindfulness and meditation, you can stay grounded and lower your anxiety. Being mindful entails embracing your thoughts and feelings without passing judgment on them and remaining in the present. This technique can help you stop your mind from dwelling on the past or racing into worrying ideas about the future.
Begin with brief daily mindfulness or meditation sessions, when you can learn to relax by paying attention to your breathing or by using guided meditations. With continued practice, you can learn to quiet your racing mind and react more coolly and collectedly to events that make you feel anxious. Many people discover that practicing mindfulness for even a short while can make a big difference in how well they can handle stress and anxiety.
Maintain physical activity
Physical activity is an organic and efficient method of managing anxiety. Exercise causes your body to release endorphins, which are organic mood enhancers that lessen tension and anxiety. Frequent exercise also reduces the stress-related hormone cortisol in your body.
Benefits can be obtained without committing to an extensive exercise program. Exercises that decrease anxiety, such as yoga, swimming, or walking, can be equally as successful. It's important to maintain an active lifestyle since it can ease stress and provide you with a mental vacation from your concerns. Try to get in at least 30 minutes of physical activity each day for better mental and physical health.
Enjoy a balanced diet
You feel physically and mentally a lot depending on what you eat. It's critical to have a balanced diet full of complete foods like fruits, vegetables, lean meats, and healthy fats because nutritional shortages can make anxiety worse. Steer clear of excessive alcohol, caffeine, and sugar intake, as these chemicals might exacerbate anxiety or make it more difficult to control.
To help control your blood sugar, make an effort to consume small, well-balanced meals throughout the day. A low blood sugar level can cause agitation, anxiety, and nervousness. To support your mental health, think about eating foods that reduce anxiety, such as dark chocolate (which can help lower cortisol levels), spinach (high in magnesium), and salmon (rich in omega-3 fatty acids).
Have better sleeping habits
There is a strong relationship between anxiety and sleep: anxiety can worsen bad sleep, and poor sleep can worsen anxiety. To control your worry, you must interrupt this pattern. Make sleep hygiene a priority by creating a regular bedtime schedule, making sure your sleeping space is restful, and minimizing screen time before bed.
Establish a peaceful bedtime routine that includes deep breathing exercises, reading a book, or having a warm bath. Try recording your anxieties in a journal before going to bed if worry is preventing you from sleeping. By taking the small step of externalizing your thoughts, you can stop them from racing through your head and achieve deeper relaxation. Sleep is king when it comes to improving your health.
