Keeping anxiety under control is not as difficult as it may seem.
Are you always feeling tense, worried, or picturing negative things happening to you or your loved one(s)? Well, you may be suffering from anxiety.
Anxiety can get in the way of your day to day life and meddle with your wellbeing. The good news, however, is that the condition is manageable.
With the right steps, you can minimise the symptoms of anxiety and bring the condition under control. Here are five steps to help you now:
1. Get Enough Sleep
Anxiety and sleep are like two peas in a pod. They have this relationship where if one is disturbed, the other one is too. For example, anxiety can lead to lack of sleep and sleep disturbance can result in anxiety.
Therefore, getting enough sleep can help you control anxiety. Make sure to have a steady sleeping schedule and stick to it. Turn in yourself and wake up at the same time every day.
For quality sleep, make sure your electronic devices are switched off 1 hour before going to bed. Also, you may want to avoid things like caffeine, drinking alcohol or smoking 3 to 4 hours before turning yourself into your bed.
2. Keep A Journal
Most of the time, you can’t tell why you are anxious. Everything in your life could be going on just fine but still feel nervous for no reason at all.
That’s where a journal comes in. A journal can help you explore your feelings and probably rationalise your anxiety.
Studies show that journaling is a healthy and productive way to handle depressing feelings and can help keep anxiety under control. It also shows that students who write down their fears before a test perform way better than students who don’t.
3. Get Physical Exercise
Besides helping with overall physical fitness, physical exercise promotes mental wellbeing and can help keep anxiety under control.
According to health experts, physical exercises such as walking, jogging, and cycling helps the body to generate feel-good components scientifically known endorphins.
Regular exercising is a great way to distract yourself from your fears and suspicions and can help you control your anxiety.
Distractions help keep the mind focused on something else rather than your worries and can leave you feeling less anxious. You need to find a physical activity that works for you and commit to it.
4. Talk To Someone Who Understands Anxiety
Sometimes, your anxiety can get in the way of your daily life, disrupt your inner peace, and make life unbearable. Talk to a doctor immediately if this happens. A health provider can help you figure out what exactly triggered your anxiety and how you can control it.
When you’re feeling anxious, you can also talk to a friend who has anxiety issues or someone close enough to understand you. Write them a message or call them and tell them how you’re feeling. You can also visit them and have a face to face conversation.
Talking to someone who understands what you are going through can help reduce anxiety. Your friend may also suggest a new trick they use to feel less anxious for you to try.
5. Focus On Yourself
It is easy to forget about taking care of yourself when dealing with mental conditions such as depression and anxiety. Psychological experts recommend practising regular self-care routines to keep mental illnesses under control.
Come up with a daily routine to help you focus on yourself better. Set time aside for brushing your teeth, taking baths, cleaning your living space, and preparing meals.
You may also want to reward yourself every day with something special, like watching your favourite TV show, drinking your favourite decaf, or spending some quality time in a Jacuzzi. The point here is to engage in something that makes you feel less anxious.
It is not possible to control anxiety overnight. However, with the right medication and a combination of proven techniques for anxiety management, you can get your anxiety under control.
You’re advised to try out various techniques for anxiety management, find out the ones that work for you, and stick to them.