It is estimated that 31.1% of U.S. adults experience an anxiety disorder at some time in their lives. We look at ways to help you manage your anxiety and rebalance.
What is Anxiety?
If you have an anxiety disorder, you may experience panic, persistent worry, and a growing fear of everyday life. A sudden feeling of overwhelming fear can lead to a panic attack; this can be a traumatic event and can lead to further anxiety.
Common Symptoms of Anxiety:
- Trouble sleeping
- Trouble concentrating
- Trouble controlling worrying thoughts
- Avoiding things that may cause worry or panic
- Digestive problems
- Increased Heart Rate
- Feeling restless, nervous or tense
- A sense of impending panic or danger
- Rapid breathing
- Sweating or Trembling
- Feeling tired and weak
Five Tips to Manage Anxiety
Prevention is critical to help you manage your anxiety.
Here are some tips to help you maintain your focus and avoid anxiety.
1. Keep A Journal
Keeping track of your daily thoughts can help you understand and work through your anxiety. Journaling is a recommended and recognized tool to manage anxiety.
2. Exercise
It is vital to look after your physical health. Exercising regularly is proven to reduce stress. Taking a yoga class can help you relax. Taking an intensive class can help burn off any excess adrenaline.
3. Nutrition
Eating healthy and avoiding too much caffeine and alcohol is equally important to maintain good health. Studies have shown links between poor gut health and anxiety disorders.
4. CBD Oil
Waking up feeling well-rested is very important for your mental health. Consider a natural option such as CBD oil to help you de-stress. If taken before bed, you may find you sleep better and wake up feeling focused and calmer. CBD is derived from hemp and will not get you ‘high’ as it only contains trace amounts of THC, the compound in marijuana that causes the ‘high.’
If you are considering CBD, we can help you choose the right product.
Please Note: If you are currently taking any medications for your mental health, discuss with your doctor before taking any CBD product, as it may interact with your medicine.
5. Cognitive Behavioral Therapy (CBT)
CBT asks you to confront and understand the sources of your anxiety. It is a branch of talk therapy that has been established as a way to learn how to self-soothe at times of heightened anxiety.
A few sessions will help you understand your anxious thoughts or triggers, and it will then give you the tools to deal with your anxious feelings. Ask your doctor to recommend a qualified therapist.
Six Tips to Calm Down and Rebalance
If your anxiety has led to an acute anxious episode or panic attack, these are ways to rebalance and feel calm again.
1. Breathe
If you feel overwhelmed, it is a good idea to breathe deeply. Slowly breathing in through the nose and out through the mouth. Focusing on your breathing can help reduce adrenaline.
Some studies have suggested breathing from the diaphragm is best. It’s good to practice this technique when you are feeling calm initially, as it may cause mild dizziness at first.
2. Understand What’s Happening
After breathing deeply, take a moment to understand what is happening. Acknowledging that you are having a panic attack can help rationalize your thoughts.
3. Remove Yourself from the Anxious Situation
Getting some fresh air can help when you feel anxious. If a particular situation is causing your anxiety, it is a good idea to remove yourself.
4. Movement
Going for a walk can help calm your mind. The physical activity will diffuse some of the nervous energy that causes the jittery, shaky feeling.
5. Listen to Music
Listening to familiar music can help bring your mind back to a calmer place. Have a playlist ready to go of your favorite songs that you can easily access when you feel your anxiety rising.
6. Distraction Method
It can help to distract your mind from panic. Even chewing some gum and concentrating on that action has been proven to have a calming effect. Spending time with your pet is another great way to calm down.
When to See a Doctor
- If you feel depressed.
- If you are experiencing problems with drugs or alcohol use.
- If your worry is interfering with personal relationships and work.
- If you are anxious due to a suspected health problem.
Anxiety disorder is a heavy burden to carry alone. Help is available. Talk to a friend, your doctor or therapist if you feel overwhelmed by anxiety.
Have you found a helpful way to help manage your anxiety? Share with us and comment below:
