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How to deal with Anxiety ?

how to deal with anxiety

What is Anxiety ?

Anxiety is an emotion you feel when you’re afraid you might do something wrong or make a mistake.
Anxiety is something that some of us experience daily. For many, anxiety can be a feeling of fear, worry, or dread, which can occur at any time and any place.

It is normal to revel in anxiety from time to time; however, anxiety disorders can develop into more serious health conditions that warrant professional treatment.
It can be frightening or upsetting, but anxiety is a common response to stress or a challenge.

How to deal with Anxiety ?

There are 15 methods you can start using today to help deal and manage with your anxiety:

1-Breathe slowly:
When you are anxious, your breathing becomes shallower and faster.
Try deliberately slowing down your breathing. Breathing in slowly for a count of three, then breathing out slowly for a count of three.

2-Find What’s Bothering You:
To get to the root of your anxiety, you need to figure out what is bothering you. This can be done by setting some time aside to explore your thoughts and feelings.If you find that you are struggling with anxiety, writing in a journal may be a way to get in touch with the root of the problem. Keep a journal or notepad by your bed, and write down your anxious thoughts before going to sleep. Talking to a friend can also help you to understand your anxious feelings.

3-Be aware of your patterns of negative thinking:
It can be difficult to challenge your negative thoughts if you are not aware of them when they happen. We should not forget that things are never just right or wrong, black or white, or should or shouldn’t. Every situation has different levels of severity. Your anxiety will try to make the negative events seem more severe and the positive ones seem more meaningless, but it’s up to you to realize that an unfavorable The result isn’t the worst that could happen. It is important to try and identify when you feel like things are going to take a turn for the worse. Challenge that negative thinking and remind yourself that you can get through whatever it is you’re facing. No matter if your fear is rooted in being judged, criticized, or humiliated, you have the ability to rise to the challenge and overcome that fear.

4-Connect with nature:
Sometimes all you need is a change of location,scenery.If you’re feeling cooped up, head out for a walk in the park or a hike in the woods. It’ll help you feel peaceful and grounded. Just make sure to choose a safe place where you can relax and enjoy your surroundings. Walking, hiking, trail biking, or even just working out can also be great for your mental and physical health. You can also invite a friend or family member along and make the most of it,and also enjoy feeling connected to people as well.

5-Progressive muscle relaxation:
If you’re looking to reduce the muscle tension that comes with anxiety, progressive muscle relaxation may help. To do this, find a peaceful location, sit or lie down, and close your eyes. From your toes to your head, slowly tense and then relax each of your muscle groups.Hold the tension for a few seconds before quickly releasing.

6-Write A Daily Gratitude List:
A great way to start your day off on the right foot is by writing a gratitude list.written the things you are grateful for can be an excellent way to set your mind at ease off from such anxious feeling. It’s a reminder that you have a lot of good things in your life. Positivity really does have power.Gratitude activates multiple regions of the brain, including psychological well-being.

7-Exercise:
Anxiety physical symptoms are caused by the ‘flight-or-fight’ response, which is when your body starts pumping out adrenaline and other stress chemicals.Working out helps get rid of stress chemicals and can make you feel more relaxed. Being physically active is another way to keep anxiety at bay.Try to do some physical activity at least three to four times a week, and switch up your activities to stay interested.

8-Keep a journal:
Writing down your thoughts and emotions in a journal every day can be a helpful way to process them. Additionally, the act of writing can be calming for some people.Additionally, it can be beneficial to keep track of when you feel anxious, how this manifests, and what sort of things trigger these feelings.

You can read also15 Ways to Feel More Empowered in Your Life

9-Keep your body and mind healthy:
Keeping anxiety at bay is a matter of maintaining a healthy lifestyle and staying connected to the people you love. This includes staying active, eating well, and getting enough rest & sleep.

10-Building self-esteem:
People with anxiety disorder usually have low self-esteem. If you feel worthless, it can make the anxiety worse in many ways. You might start interacting with others in a passive way and be afraid of being judged harshly. Low self-esteem is also often related to how much the anxiety disorder affects your life.

Related ➡ How To Love Yourself And Be Confident ?

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11-Make time for worry:
It may be difficult to stop worrying entirely, so set aside some time to indulge your worries. Even 10 minutes each evening to write them down or go over them in your head can help prevent your worries from taking over at other times.

12-Be Careful with the Caffeine:
Too much caffeine can make anxiety worse, so be careful with coffee, tea, and other caffeinated drinks.

13-Stay away from alcohol and drugs:
These substances can make anxiety worse.

14-Socialize:
Doing things, whether they be organized activities or just hanging out, with those we feel close to allows us to deepen our bonds with them, and as a result, feel supported and secure.Talking about our problems with someone who will listen and care can help us feel happier and less upset. It’s a reminder that we’re not alone and that everyone has these feelings sometimes.

15-Practice mindfulness:
Mindfulness is the act of living in the present moment. People who are anxious often focus their mental energy on the future. They try to make the future as predictable as possible by spending a lot of time and energy on it.This way of living is motivated by a fear of the unknown. But, mindfulness redirects that energy to try and live more fully in the present. It’s difficult to live in the present moment when you’re accustomed to looking ahead to the future, but the present is a much more tranquil place to exist.

You can read also ➡« How Meditation Will Change Your Life? »

 

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