9 Ways To Deal With Anxiety

Sunday, April 19, 2015

Steps On how to Deal with Anxiety
  1. Eliminate anxiety-inducing food and/or drink from your diet. It sounds simple, but changing what you ingest daily can have a huge impact on your anxiety levels. Rethink your consumption of the following common anxiety provokers. Food like Coffee, Alcohol, Sugar and starch.
  2.  Incorporate mood-enhancing foods into your diet. Keeping yourself healthy with a balanced diet can go a long way toward stabilizing your mood. If you’re getting the rigaht nutrients, your body will be better able to ward off anxiety during stressful situations
  3.  Try exercises that relieve anxiety. Studies have shown that regular exercise relieves symptoms of everyday anxiety and also helps to treat anxiety disorders. It improves feelings of well-being both in the moment and for hours afterward.
  4. Use deep breathing exercises. Breathing deeply and slowly has immediate effects on your stress level. Most people practice shallow chest breathing, drawing breath into their lungs and exhaling at a rapid rate. When we’re feeling stressed, we tend to breathe even more quickly, which stresses us out even more. Instead, focus on breathing from your diaphragm or belly. Your stomach should balloon up. This gives more air than breathing through the lungs and also helps decrease your blood pressure, relax your muscles, and calm you down.
  5. Do something you love. Often times anxiety builds up when you don't get a chance to detox from life's problems. Take at least ten minutes during your day to practice a hobby or past time which brings you peace. This may be reading, sports, playing music, art, anything really. Giving yourself an outlet will help to remove the anxiety from your mind both immediately and in the long run.
  6.  Induce relaxation at home. When you're at home you should be totally anxiety free; your home should be your sanctuary. When you are dealing with a lot of anxiety, take some time and relax at home. Take a hot bath, listen to calming music, and avoid anything that might worsen your anxiety. Make sure that you give yourself ample time to enjoy these things throughout your day or week.
  7.  Don't overwhelm yourself. If you keep a busy schedule, bring work back with you from the office, and stress about perfecting your school papers, you're likely often overwhelming yourself and creating more anxiety than is necessary. Keep a schedule of your necessary activities and cut everything else out for a bit. Giving yourself alone time to deal with your anxiety will help you to overcome it in the long run.
  8. Get lots of sleep. Lack of sleep prevents your body from clearing out excess cortisol from your system. Cortisol is a hormone, which in high levels, is responsible for causing anxiety and stress. Make sure that you're getting between 8-9 hours of good sleep every night.

Anxiety Mental Control

  • Confront sources of anxiety you can control. There are many different situations that induce anxiety, and it’s helpful to pinpoint exactly what might be making you anxious and take steps to confront it. If you’re behind on doing your taxes, for example, you may feel like you’ve got a yoke around your shoulders until the chore is finally done.

  •  Avoid sources of anxiety you can’t control. If a certain type of situation makes you feel anxious, it’s OK to simply avoid it. If you hate flying, and don’t feel this fear is ever going to abate, it’s OK to drive. Know your limits, and practice self preservation.

  • Try visualization. This is a process of clearing your mind of anxiety-inducing thoughts and images and replacing them with peaceful thoughts and pictures. Try using guided imagery to picture a place that you feel relaxed and safe in. As you picture the scene, focus on the details so that your mind is fully immersed in the place of your imagination. Forcing your thoughts away from your anxiety will calm both your body and your mind, and prepare your for dealing with whatever is causing you your anxiety.

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