If you are known to constantly worry and think negatively, you may be suffering from anxiety. While the exact causes of anxiety are unknown, many people who have the condition often experience the same risk factors. Knowing how to control symptoms can make a huge difference and leave you feeling more positive. Here are 10 tips on how to control your anxiety.
Find Social Support
If you find it hard to socialize with other people, getting yourself out of your comfort zone and making social connections with others can help enormously. Whether it be joining a local support group with others like you, or participating in a spiritual or religious organization, having a sense of belonging can give you reassurance from others and reduce symptoms of anxiety. Having something to look forward to can not only help with your anxiety but give you more confidence and boost your self-esteem.
Getting Enough Sleep
If you aren’t getting enough sleep at night, the chances are you will wake up feeling groggy and negative. Another way to gain control of anxiety is by getting at least seven to eight hours of sleep per night. Having a sleeping schedule can give you more structure and allow your body to adjust to the changes. To help clear your mind, refrain from using any electronic devices at least 30 minutes before bed. Also, try and use your bedroom for sleeping only and make it a comfortable and relaxing environment, so you can get some much-needed shuteye.
Regular physical exercise can be another great way to combat anxiety. When working out, our body releases endorphins, which are feel-good chemicals, helping to relieve stress and leave you feeling happy and positive. If you lead a busy lifestyle, simply taking 30 minutes out of your day for some exercise can make all the difference. Whether you enjoy walking, jogging or playing a sport, there are all sorts of exercise routines that you can use to your advantage. The more you exercise, the bigger changes you will see with your anxiety.
Eat a Healthy Balanced Diet
You may not realize it, but the foods and beverages you consume each day can play a major part in how you feel. Foods full of refined sugar may worsen your anxiety. Therefore, stick to healthy meals full of fruits and vegetables to help reduce your anxiety symptoms. There has also been a ton of research which links caffeine to increased anxiety. Caffeine can be found in tea, coffee, and soda, so make sure to swap any of the beverages listed with plenty of water to ensure you stay hydrated.
Reduce Alcohol Intake
While you might consume alcohol to ease anxiety symptoms, you will find that it’s doing more harm than good to your body. Instead of reaching for a glass of wine, try and find healthier alternatives to help with your stress and anxiety. Many people find listening to music a huge help, so try and seek other methods rather than turning to alcohol or drugs. Although it may feel good at the time to drink alcohol, you may experience a hangover the morning after, which can bring on a range of physical symptoms such as an upset stomach or headache. What’s more, you may experience severe withdrawal symptoms, which can increase anxiety.
Look After Yourself
When battling anxiety, you might become so fixated on getting better that you forget to look after yourself. It’s important to practice regular self-care to help keep you on the straight and narrow. Having some time for yourself to do the things you love can take the stress away and allow you to relax and unwind after a busy day. Everyone is different, so try and find things you love, such as watching your favorite TV show or having a hot bath.
Deep Breathing Exercises
There are various deep breathing exercises that you can incorporate into your daily routine to help tackle your anxiety. Make sure to find a quiet area in your home where you can do your exercises with no chance of distraction. Deep breathing exercises and techniques can reduce stress levels and leave you feeling calm and relaxed.
Identify Your Worries
Taking time to identify your worries and concerns can be another great way to get a grasp on your anxiety. Having your mind filled with negative thoughts can stop you in your tracks and impact your day to day life. Turning a negative into a positive can go a long way and help to reduce anxious feelings. If you get worried about going out in public and feel that everyone stares at you, try and remember that these people do not know you and how you perceive yourself is completely different to how others perceive you. Maintaining a confident attitude and being proud of who you are can make a huge difference.
You may want to consider going for anxiety therapy to help you with your symptoms. Be sure to check out Naya Clinics – they provide anxiety therapy. Once on the website, you can read all the details about what the therapy involves and also book a session with the team. While it may feel daunting to seek help, you need to remember that people are out there to help and support you. Once you go to your first session, you will be at ease in an instant, helping you to control your anxiety.
If you feel that your therapy has not worked right away, it’s important to be patient. It will take time for you to feel comfortable and open with your therapist, so try not to give up at the first hurdle. Having a therapist who understands you can help you feel more relaxed from the get-go, so try and stick at it.
Those who suffer from anxiety may find it a struggle to function on a day to day basis. Having your mind filled with negative thoughts and panic can have severe consequences on your work and social life, therefore, taking any of the tips listed onboard can be hugely beneficial and help you get back on track. If therapy isn’t the right route for you, make sure to schedule an appointment with your doctor, who may be able to prescribe medication should you need it.