Here are some strategies for dealing with anxiety.
1. Stay away from caffeine
Caffeine is well-known for its ability to induce Anxiety Trusted Source. However, drinking coffee has become such a habit for me that I frequently forget how sensitive I am to it.
When I’m feeling anxious or anticipating feeling anxious, such as before taking public transportation, I make a conscious decision to stop drinking caffeine. This also applies to caffeinated soft drinks.
2. Stay away from alcohol
Anxiety can be so overwhelming that you may feel compelled to drink a cocktail to help you relax.
Although this may work temporarily, alcohol alters the levels of serotonin and other neurotransmitters in the brain, exacerbating your symptoms. After the alcohol wears off, you may feel more anxious.
3. Write it down
One of the most frustrating aspects of anxiety is not understanding why you are nervous in the first place. You could be lying on a beautiful beach with the ocean waves lapping in the distance and still be concerned for no apparent reason.
That’s when writing can come in handy. It can be an effective way to explore your feelings, especially if talking aloud is difficult.
According to research, keeping a journal is a healthy way to deal with negative emotions and can help reduce stress.
Another study discovered that anxious test participant who wrote a few notes about how they were feeling and what they were thinking before the test performed better than those who did not.
4. Make use of fragrance
The calming properties of lavender are well known. Keep a small bottle of lavender oil on hand for the scent when you start to feel anxious.
Try smelling lavender during your mindfulness or meditation practice. Over time, you’ll associate that scent with a sense of relaxation, making it even more effective.
Purchase lavender oil.
5. Speak with someone who understands it
If your anxiety interferes with your ability to function, you should consult a medical professional. However, talking with friends can also be beneficial. I have anxiety disordered friends as well. When I’m having a bad day, I send them a message explaining how I’m feeling.
They may have a new hack that I can try, or they may be able to point out something that may have acted as a trigger. But sometimes it’s just nice to vent to someone who understands what it’s like to be in my shoes.
6. Create a mantra
Every day, I use positive affirmations to help me manage my mood. When I’m feeling anxious, I also have a different mantra that I repeat to myself.
“This feeling is only temporary,” I’ll tell myself. This makes me feel more at ease, especially when I’m on the verge of a panic attack. I also remind myself that I’ve survived panic attacks before and that everything will be fine as long as I’m patient with myself.
7. Go for a walk
Anxiety can sometimes be caused by an increase in adrenaline levels. Even a short walk can help burn off some of that extra adrenaline.
I frequently feel anxious when I haven’t moved around enough during the day, so walking is a great way for me to burn off excess energy.
Walking outside in the fresh air can also boost your mood. According to one studyTrusted Source, people who went on a walking trip in a wooded area produced less stress hormones than those who stayed in the city.
8. Drink plenty of water
You may be unaware, but not drinking enough water can exacerbate your anxiety symptoms. Heart palpitations can occur as a result of dehydration. This can result in panic, which can set off an anxiety attack.
Relax for a few moments and drink a large glass of water to see if you feel any better.
9. Spend some time alone.
Time alone is essential for me because it allows me to recharge my batteries and relax. Find a reason to be alone if you’re feeling anxious. You could go for a walk to the grocery store, go to the gym, or clean the bathroom.
These are all clever little ways to spend time alone without appearing rude. It’s also an opportunity to practise mindfulnessTrusted Source, which can help with anxiety and panic symptoms.
10. Turn off your phone
Being constantly connected is a modern-day curse that we must all learn to live with.
Don’t be afraid to turn off your phone every now and then. Take advantage of the opportunity to practise mindfulness, take a bath, or write down why you’re feeling anxious.
11. Taking a bath
Do you notice that your anxious thoughts are affecting you both physically and mentally? This is a common occurrence, and it can become a vicious cycle, making it difficult to relax if your body is tense.
A hot bath with Epsom salts is excellent for relaxing your muscles, and it can also help you relax your mind.
Purchase Epsom salts.
A bath, I’ve discovered, is also beneficial for encouraging meditation because external distractions such as television are removed.
12. Consume something
I can get so caught up in my workday that I forget to eat anything until two o’clock in the afternoon. It’s an easy mistake to make, and I frequently forget to eat until I start feeling scared or worried.
Low blood sugar levels can cause nervousness, irritability, and anxiety. Try eating something simple to digest, such as a banana. Then, eat a well-balanced meal that includes protein, carbohydrates, and vegetables.