Learning how to deal with anxiety can be difficult. Anxiety is a general term used to describe several disorders. It can vary from mild to severe, causing a feeling of nervousness or apprehension and severe bouts of worrying to the sufferer. It can affect how you feel and even behave. It can also manifest into physical symptoms and can be very debilitating. Anxiety becomes a problem when it starts making decisions for you and causes stress.
Anxiety attacks are sudden intense feelings of foreboding. It brings on a feeling of “wanting to escape”. Panic attacks cause a feeling of intense fear. They can also cause dizziness, nausea, trembling, difficulty breathing, a racing heart, chest pain, hot or cold flushes and even an irrational thought pattern.
Find out what triggers the anxiety
The first step in your anxiety is to find out what triggers it. Try and carry a notebook and when you begin to feel stressed or anxious, write down what you are doing or thinking at that time. Keep recording and a pattern will soon emerge revealing the source of your problem.
Sleep is very important to coping
I know it’s easy for us to say but sleep is vital to coping with everyday life. A lack of sleep can leave anyone feeling worn out, and it’s even worse for individuals who suffer from anxiety. A lack of sleep sleep can cause your anxious, worried thoughts to worsen. Try to get 7–9 hours of sleep every night. Go to bed and wake up at the same time every day. This will help to regulate your cycle, which will help you to get better quality sleep. Avoid using your phone, laptop, and television in the hour before you go to bed as the blue light activates the brain and stimulates it (exactly what you don’t want).
Food can affect your anxiety
It’s also a good idea to remove food associated with anxiety from your diet. Changing what is ingested daily can have a huge impact on your anxiety levels. If you notice yourself feeling anxious, panicky, or stressed every day, plan to implement at least one of these dietary changes. Cut out the consumption of sugar, alcohol and coffee as these are all triggers.
Research shows that regular exercise relieves symptoms of everyday anxiety and also helps to treat anxiety disorders. It improves a feeling of well-being which can last for hours afterwards. Any cardiovascular (heart pumping) exercises such as running, cycling and weight training all help to reduce anxiety.
It’s okay to ask for help
This is happening to you for whatever reason. It’s okay to ask for help, it’s actually a sign of strength. For many people, just talking about anxiety is a helpful release. Find someone you can trust and share how you feel. Sometimes just talking about it can ease the stress.
Know when to see a therapist
If you are experiencing chronic anxiety and feel that you may have an anxiety disorder, make an appointment with a psychologist or a psychiatrist. We are here to help you cope and get better.