Anxiety is a normal and often healthy emotion. However, when anxiety is excessive or persistent, it can interfere with daily life and become a disorder. Anxiety disorders are the most common mental illness in the United States, affecting an estimated 40 million adults in the United States age 18 and older, or 18.1% of the population every year.
While there is no cure for anxiety disorders, there are a number of ways to cope with and manage the symptoms.
Here are some tips:
1. Get regular exercise. Exercise is a great way to reduce stress and anxiety. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
2. Get enough sleep. When you're well-rested, you're better able to cope with stress and anxiety. Aim for 7-8 hours of sleep per night.
3. Eat a healthy diet. Eating nutritious foods can help improve your mood and energy levels. Avoid processed foods, sugary drinks, and excessive caffeine and alcohol, as these can worsen anxiety symptoms.
4. Learn relaxation techniques. There are a number of relaxation techniques that can help to reduce anxiety, such as deep breathing, meditation, and yoga. Find a technique that works for you and practice it regularly.
5. Avoid caffeine and alcohol. Caffeine and alcohol can worsen anxiety symptoms. If you're struggling with anxiety, it's best to avoid these substances altogether.
6. Challenge your negative thoughts. Anxiety often involves negative thoughts about the future or about oneself. When you have an anxious thought, challenge it by asking yourself if it's really true. Is there any evidence to support the thought? Is there another way to look at the situation?
7. Talk to someone you trust. Talking to a friend, family member, therapist, or other trusted person can help you to feel better and to develop coping strategies.
8. Seek professional help if needed. If your anxiety is severe or is interfering with your daily life, seek professional help from a therapist or psychiatrist. There are effective treatments available for anxiety disorders, including medication and therapy.
Here are some additional tips that may help you to cope with anxiety:
Identify your triggers. What are the things that typically make you feel anxious? Once you know what your triggers are, you can start to develop strategies for avoiding them or coping with them in a healthy way.
Create a routine. Following a regular routine can help you to feel more in control and reduce anxiety. This includes having a regular sleep schedule, eating meals at regular times, and exercising regularly.
Take breaks. If you're feeling anxious, take a few minutes to relax and clear your head. Go for a walk, listen to music, or do some deep breathing exercises.
Be patient. It takes time to learn how to manage anxiety. Don't get discouraged if you don't see results immediately. Just keep practicing the coping skills that you're learning.
Remember, you're not alone. Anxiety is a common problem, and there are effective treatments available. If you're struggling with anxiety, please reach out for help.
I provide a safe space to support and work with you to explore your issues to help you gain a better understanding of yourself to reflect, grow and initiate the changes you are hoping to make. Our relationship is therefore built on trust, empathy and is completely non-judgmental. I work with you at your pace, and will listen and hear you to help you gain the changes and answers you are searching for. For more information or to book an appointment, please email me on: lucy@bluelotuscounselling.co.uk or call: 07385 826176