It is normal to have occasional anxiety feelings in everyday life. But, if the same feeling gets frequent and excessive, it is unhealthy and abnormal. It might prevent you from living a quality life and functioning normally in everyday situations or places.
There are different strategies, like psychotherapy or medications, to get things under control. However, what works best for one might not even work for others. Also, if you are struggling with extreme feelings of anxiety, then don’t just rely on medications. Instead, you must try coping strategies and lifestyle changes to find out what works best for you. But, before moving on to them, first get to know the common symptoms of anxiety disorders.
What are the common symptoms of anxiety disorder?
- Feeling nervous
- Increased heart rate
- Hyperventilation
- Sweating
- Trembling
- Feeling helpless
- Sensing an impending panic, danger, or doom
7 best anxiety management tricks
Read on the range of strategies that you can try to manage anxiety. However, seek professional support if coping becomes impossible.
1. Practice slow and deep breathing
Slow and deep breathing helps your mind and body to relax. Practicing it sends a message to the brain that everything is alright. To practice it in the right way, follow the below-mentioned steps:
- Lie down on a flat stomach,
- Put one hand on your belly and the other hand on your chest,
- Start taking slow breaths in,
- Ensure it fills up your belly to the extent that you can feel it rise a little, and
- Hold it for a second, then let it out slowly.
2. Progressive Muscle Relaxation (PMR)
Often the feeling of anxiety brings along feelings of disturbing muscle tension. To help relieve it,
try the following step-by-step guide to practice muscle relaxation:
- Find a quiet place,
- Close the eyes, then slowly tense and relax each muscle group from toes to head,
- Hold the tension and relaxation for three seconds each,
- Release the tension quickly.
3. Cut down on alcohol and caffeine.
Caffeine is an upper whereas alcohol is a downer. And both of them can worsen the feeling of anxiety. So, to manage your anxiety, you need to either cut back or completely avoid them both.
When it comes to cutting back or avoiding, remember that coffee and soda are not the only things with caffeine. Instead, diet pills, some headache medicines, tea, and chocolate too contain caffeine.
4. Take small acts of bravery.
Instead of quick fixes, you need to practice approaching the things that make you anxious, even in the smallest way. You can call it “small acts of bravery.”
The best way through anxiety is to learn about the things that worsen anxiety feelings. So, when the same happens, you are all prepared to face and cope with the situation efficiently.
5. Pay close attention to your sleep patterns.
Doctors recommend an average of 8 hours of sleep every night for an individual. And this shut-eye at night should be sound in terms of both quality and quantity; only it is considered a good sleep.
However, when feelings of anxiety make it difficult to fall asleep, you must maintain a routine and stick to it. Some of the expert tips to have a sound sleep include:
- Leave screens behind.
- Stick to a schedule.
- Ensure a comfy bed.
- Keep the room’s temperature cool.
6. Challenge self-talk
It is rightly said- “how you think affects how you feel.” For example, when struggling with anxiety, the feelings can make you overestimate the dangers of a situation or place. It, in turn, makes you underestimate your abilities to handle such dangers. In such circumstances, self-talk can work wonders for you.
For instance, instead of thinking of the worst outcome of a situation, try to think of a whole new and different interpretation of it. First, look at the facts, then decide what’s true and what’s not.
7. Try CBD products
Last but not least is the latest buzz in the medication industry- cannabidiol, a chemical present in cannabis Sativa plants. Researchers have shown that it can help anxiety by affecting serotonin levels in the brain. We suggest you shop for CBD products from https://www.essentiapura.com/. It is the most trusted European manufacturer and supplier of CBD products.
Endnote
Excessive anxiety can hamper your everyday living, and when it gets out of control, it can risk your life. To manage anxiety efficiently, follow the above-mentioned tips and tricks. However, we suggest you seek professional support if management becomes impossible.