Anxiety is not something anyone can be immune to. Even if you consider yourself chill as a freezer, you can’t deny going through an impending feeling of stress even once in your life. And if you are unfortunate enough to be diagnosed with GAD (Generalized anxiety disorder), Then even the slightest things could be triggering to you. In any case, people can find a specialist to talk to and this could result in a long-term solution. But that process alone could take months or even years. Sometimes that’s not enough, sometimes we need a quick fix to get back to normal faster. And that is exactly what we want to talk about in this article. So, here are some tips that can calm the stress out and help you with your anxiety management.
- Take a Step Back: Whenever you feel like something is stressing you out and increasing your heart palpitations, Then take a step back. Remove yourself from any situation that you feel is too much for you to take. Even if attending a party puts any kind of pressure on you, no sweat, just say goodbye.
- Don’t Keep It Bottled-up: If you’re having anxious thoughts, make sure the people close to you know about it as well. Even if they can’t do anything to fix it, but they can be a great support system in times of need. And talking about your anxious thought can also elevate the burden of it from your mind. As the saying goes, sharing is caring.
- Stay Active: Studies have shown that physical activities, especially walking can produce endorphins into the brain that makes people more cheerful and alleviates their depression. So, try to be more active, by walking, running, doing yoga, cardio, or even if you are just doing some house chores. This can be one of very effective tips on anxiety management.
- Avoid Caffeine: Caffeine can induce anxiety by spiking the adrenaline levels in your body. Even decaf can contain 2-12mg of caffeine. So if possible restrain yourself from having too much of it. Slowly cut down your caffeine consumptions as sudden withdrawal can also cause physical symptoms similar to anxiety or stress.
- Avoid Alcohol: Drinking a shot of alcohol may seem to have relieved your stress for the moment. But, are you ready for the wave of anxious feelings that will peak to the top when its effect wears off? Alcohol manipulates the serotonin levels in the brain. Making its effect the same as the calm before a storm.
- Talk To Yourself: In instances of intense anxiety, if you can’t get a hold of others, the best thing you can do is talk to yourself. Tell yourself, “everything is gonna be okay”, “this feeling is temporary”, “it’s not as bad as I’m making it”, “this too, will pass”. Keep chanting these words like mantras to calm yourself down. You can also try writing about your anxiety in a personal journal. Studies have shown that writing about why or what triggered your anxiety can help you find your way around it more efficiently.
- Distract Yourself: Whenever you feel suffocated by the thought of anxiety try to distract yourself. Take a sudden walk, do other work, daydream about your happy place until you calm down. Imagining yourself in a different place or situation can help reduce stress.
- Change Your Position: If you are lying on your bed awake thinking of all the things that can go wrong or everything you have done wrong, then stop now. Get up and wash your face with cold water or go to another room to write about it or read. Don’t return to bed unless you are tired enough to sleep. Slowly your body will realize that bed is only for sleeping, not Stressing.
- Eat Or Drink Something: Sometimes dehydration and low blood sugar level can worsen the symptoms of anxiety. Whenever you feel overwhelmed with stressful thoughts, take a snack or drink break. Also try having chamomile tea, which has sedative effects on the brain receptors.
- Take a Sniff: Our olfactory sense can play an important role in relieving stress. The smell of lavender has many calming properties. So, Keeping lavender oil on hand can be very beneficial. Use it while performing yoga or meditation and slowly your nose will affiliate the smell of lavender with staying peaceful.
Hopefully if you follow these tips, anxiety management will become easier for you. It might not be completely fixed but the intensity will reduce. If not, then please do consult with a professional. Remember, we are only as healthy as our mind.
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