Here are some steps that will help to overcome anxiety –
- Just Breathe
One way to reconnect the mind to the body is breathing. Deep breathing helps you calm down and put your mind at ease. Take a slow breath in through the nose, hold it for 1 or 2 seconds and then exhale slowly through your mouth. Wait a few seconds before taking another breath. About 6-8 breathing cycles per minute is often helpful to decrease anxiety. As clinical psychologist Ryan Howes, Ph.D., “A big struggle right now is that with all the emotions people are feeling, it can be hard to tease out and identify what’s going on.”
- Writing Down Your Thoughts
Writing down your thoughts, positive or negative, helps you gain perspective and feel better. It is one of the effective ways to monitor and control your anxiety is to keep track of your symptoms and the techniques that help you control them.
“You cannot always control what goes on outside, but you can always control what goes on inside.”– Wayne Dyer
- Get Quality Sleep
Anxiety is directly connected to sleeping problems. Excess worry and fear make it harder to fall asleep. Sleep is the time when your body gets time to recharge. Trying relaxation techniques or breathing techniques can help you to fall asleep quickly. Try to get at least 7-8 hours of sleep each night.
- Exercise Regularly
Exercise not only helps to prevent anxiety but also improves several mental health-related problems including depression, anxiety, and panic attacks. Regular exercise helps you take your mind off worries and releases feel-good endorphins that can enhance your sense of well-being.
- Positive Thinking and Self-Talk
Positive thinking doesn’t mean that you keep your head in the sand and ignore life’s less pleasant situations. Positive thinking just means that you approach unpleasantness more positively and productively. You think the best is going to happen, not the worst. Positive thinking often starts with self-talk. Self-talk is the endless stream of unspoken thoughts that run through your head. These thoughts can be positive or negative. This enables you to cope better with stressful situations.
- Work-Life Balance
Work-life balance is adjusting your day-to-day activities to achieve a sense of balance between work life and personal life. Balancing the demands of a busy lifestyle is not an easy thing to do, but is best managed by regularly reviewing and assessing your priorities. Anxiety can develop if an individual is unable to achieve a healthy work-life balance.
- Positive Affirmations
Positive affirmations can change your negative thoughts to a positive ones. If you start focusing on what can be done rather than what can’t and begin to focus more on solutions than problems, then this can lower your stress levels by helping you feel more in control. Surrounding yourself with positive people who love you and believe in you.
- Adjust Your Diet
There aren’t any diet changes that can cure anxiety. Try these steps –
- Drink plenty of water
- Limit or avoid alcohol
- Limit or avoid caffeine
- Eat complex carbohydrates
- Eat lots of fresh fruits and vegetables, and don’t overeat