When you suffer from anxiety, you may find it incredibly difficult to control. Often it comes on spontaneously, but you’ll find you’re more prone to anxiety when you are stressed, overworked, not sleeping enough and not caring for yourself enough.
There are a number of ways to control your anxiety and keep it in check. Here are some of the ways:
Learn and practice relaxation techniques: Look into midfulness meditation and progressive muscle relaxation. Even controlled, deep breathing can significantly reduce anxiety symptoms and increase feelings of well-being. You may not think that something so simple would be effective – but these things have been practiced for centuries and are very powerful for the mind, body and soul.
Exercise: Taking up regular exercise can have a surprising effect on anxiety. Exercise isn’t just good for the body, but for your mental health too. Pumping those endorphins around your body will give you a natural high and give you a sense of purpose that can nudge anxious feelings to one side.
Review your lifestyle: While we all try and look after ourselves, there can be sometimes be periods which demand a lot of going out, late nights and often, alcohol. This leads to a lack of sleep and poor diet choices – a perfect storm for anxiety.
Speak to people: When you’re alone and isolated, anxiety can set in. Make sure you have a network of people who can provide support and care when you are feeling the symptoms set in. Even meeting a friend for a walk around the park can improve your sense of wellbeing.
Set yourself rules for going to bed: Be in bed by a certain time and go to bed without your phone, laptop and tablet. Read a few pages of a book and then settle down. Be wary about drinking any caffeine five or six hours before your bedtime.
Train your brain to stay calm: Worrying is a mental habit you can learn how to break. Strategies such as creating a worry period, challenging anxious thoughts, and learning to accept uncertainty can significantly reduce anxiety and fear.