5 Ways To Manage Your Anxiety

The first step to manage your anxiety is to acknowledge that you are suffering from a mental health issue. Read ahead to know more.

Tanya Srivastava
Written by: Tanya SrivastavaPublished at: Sep 05, 2022Updated at: Sep 05, 2022
5 Ways To Manage Your Anxiety

Anxiety typically refers to the feeling of fear, dread, and/or uneasiness. It might cause a person to sweat, feel restless, and be tense, along with a rapid heartbeat.. An individual can become anxious when faced with a difficult problem at work, before taking a test, or before taking an important decision. But prolonged stress and anxiety can become a disorder.

Going through stress and trauma when you're young is likely to have a particularly big impact. Common causes or factors that trigger anxiety problems are:

  1. Childhood trauma
  2. Difficult experiences in adolescence or adulthood 
  3. Post traumatic stress disorder (PTSD)
  4. physical or emotional abuse

Symptoms of Anxiety

Experiencing occasional anxiety is a normal part of life and current lifestyle. However, people with anxiety disorders frequently suffer from intense, excessive, persistent worry and fear in reference to everyday situations and decision making. Symptoms of anxiety may include:

  • Frequent nervousness and restlessness
  • Constant sense of impending danger, panic, or doom.
  • Increased heart rate
  • Hyperventilation
  • Sweating
  • Trembling/Shivering
  • Feeling weak
  • Constant tiredness
  • Trouble concentrating 

Tips To Manage Anxiety

1. Acknowledgement

The first step to manage your anxiety is to acknowledge that you are suffering from a mental health issue. It is suggested that you accept your thought process so that you can work effectively and efficiently to better it.

Ways To Manage Your Anxiety

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2. Slow breathing

The breathing becomes faster and shallower if and when a person feels anxious. Hence, try deliberately slowing down and managing your breathing. Count to five as you breathe in slowly and then count to another five as you breathe out slowly.

3. Switch to a healthy lifestyle

Keeping active, eating a balanced diet, going out into nature, spending time with family and friends, reducing stress and doing the activities you as an individual enjoy are all effective ways that help in reducing anxiety. It also in turn improves your overall wellbeing.

4. Self talk

Overthinking is one of the most common causes of anxiety. It can make you overestimate the danger in a situation and underestimate your ability to handle it efficiently. Therefore, try to think of different interpretations to a situation that’s making you anxious. Instead of jumping to the worst-case scenario, look at the facts and work your way through your thought process by reasoning with yourself.

5. Believe in yourself

Avoiding what makes you anxious is the best way to provide yourself with some relief in the short term. But it is important to understand that at the same time it can make you more anxious in the longer run. Therefore, try approaching something that makes you anxious and dealing with it headon. The way through anxiety is primarily by learning that what you fear isn’t likely to happen, and if it does, you’ll be able to cope with it.

 
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