Anxiety is a feeling of worry, nervousness, or unease. It can be mild or severe. People with anxiety may feel tense, have a sense of impending danger or doom, feel like their heart is racing, have trouble breathing, sweat, and feel dizzy. Anxiety disorders are real and can be very debilitating. There are many effective treatments available.
If you suffer from anxiety, there are several things you can do to end your anxiety. First, it is important to understand that anxiety is a normal reaction to stress. It is your body’s way of preparing you to deal with a situation that may be dangerous or threatening. However, in some people anxiety can become so severe that it interferes with their ability to function in everyday life. If this happens to you, it is important to seek professional help. There are many effective treatments for anxiety disorders and with treatment most people are able to live normal lives free from the disabling symptoms of anxiety.
One of the most effective treatments for anxiety disorders is cognitive-behavioral therapy (CBT). CBT helps you identify the thoughts and beliefs that contribute to your fear and teaches you new ways of thinking about situations that trigger your anxiety symptoms. CBT also includes exposure therapy which gradually exposes.
Shout it out. Talking to a trusted friend is one way to cope with anxiety
It’s no secret that anxiety can be debilitating. For some people, it can be so severe that it interferes with their everyday lives. If you’re struggling with anxiety, know that you’re not alone. In fact, according to the National Institute of Mental Health, approximately 18% of adults in the United States suffer from some form of anxiety disorder.
There are a number of ways to cope with anxiety, and one of them is to talk to a trusted friend. Doing so can help you work through your feelings and start to feel better. Here’s what you need to know about using this coping mechanism effectively.
Why Talk to a Friend?
When you’re feeling anxious, it can be helpful to talk to someone who understands what you’re going through. A friend can provide support and understanding, which can be invaluable during tough times. Additionally, talking about your anxiety can help lessen its grip on you. It may even help you see your situation in a new light and come up with strategies for dealing with your anxiety more effectively.
How to Talk About Anxiety With a Friend
If you’ve never talked about your anxiety with anyone before, it may seem daunting at first.
Get moving
Exercise is a natural stress-buster and has been shown to be an effective treatment for anxiety disorders. It releases endorphins, which have mood-boosting effects, and helps to distract from anxious thoughts. Even a moderate amount of exercise can make a difference; one study found that just 30 minutes of walking three times a week was enough to significantly reduce symptoms of anxiety in people with generalized anxiety disorder (GAD).
But it doesn’t have to be intense exercise; any type of movement that gets you up and out of your head can help alleviate anxiety. So go for a walk, take a dance class, go for a swim, or anything else that feels good and gets you moving.
Break up with caffeine
Caffeine is a central nervous system stimulant. It increases alertness and wakefulness, and can help to improve mental and physical performance. However, it can also cause anxiety, nervousness, and restlessness. If you’re struggling with anxiety, you may want to consider breaking up with caffeine.
Caffeine works by blocking the action of adenosine, a neurotransmitter that promotes sleepiness. Adenosine also has calming effects on the brain, which is why coffee or energy drinks can sometimes make people feel more anxious rather than less. When adenosine is blocked by caffeine, it causes an increase in the release of other neurotransmitters like dopamine and norepinephrine. These chemicals are associated with alertness and energy, but they can also lead to increased anxiety levels.
If you’re trying to cut back on caffeine or quit altogether, there are a few things you can do to make the process easier. First, slowly reduce your intake over a period of days or weeks rather than going cold turkey. This will help your body adjust more easily to the change. Second, drink plenty of water throughout the day to stay hydrated since caffeine can cause dehydration. Finally, try substituting caffeinated beverages with herbal teas or decaf coffee which won’t have the same effect on your anxiety levels.
Give yourself a bedtime
It’s important to establish a regular sleep schedule when you’re struggling with anxiety. This means going to bed and waking up at the same time each day, even on weekends. It may be tempting to sleep in on your days off, but resist the urge! Getting too much sleep can actually make anxiety worse.
Once you have a set bedtime, stick to it as best you can. This means no watching TV or working on the computer in bed. Create a routine that will help you wind down for 30 minutes before your scheduled sleep time. This might include reading or taking a bath.
Turn off all electronics at least 30 minutes before bedtime so you’re not tempted to use them in bed. The bright light from screens can interfere with your natural circadian rhythm and make it harder to fall asleep. If you must use electronics before bed, try using dimmed lighting or investing in blue light blocking glasses.
Get out of bed if you can’t fall asleep within 20-30 minutes of lying down. Go into another room and do something calming until you feel sleepy again. Maybe listen to some soft music or read a book.
Feel OK saying no
You don’t have to do everything that’s asked of you. It’s OK to say no if you’re not comfortable with something or if you don’t have the time. This can be a difficult thing to do, but it’s important to remember that your wellbeing is more important than making other people happy.
It’s also OK to change your mind. If you’ve agreed to do something and then realize that you don’t really want to do it, it’s perfectly fine to back out. This can be a hard thing to do, but it’s better than going through with something that you really don’t want to do.
Remember that your needs are just as important as anyone else’s. You deserve to put yourself first sometimes. Don’t feel guilty about taking care of yourself; it’s not selfish, it’s necessary.
Don’t skip meals
If you’re trying to manage your anxiety, one important thing to keep in mind is not to skip meals. When you’re feeling anxious, it’s tempting to either not eat or to overeat, but neither of these are healthy choices. Skipping meals can lead to low blood sugar, which can make you feel even more anxious. And overeating can lead to feeling sluggish and uncomfortable. Instead, try to eat regular, balanced meals and snacks throughout the day. This will help keep your energy up and help you feel better able to cope with stress and anxiety.
Give yourself an exit strategy
An exit strategy is a plan for how you will end your anxiety. This may include things like relaxation techniques, Cognitive Behavioral Therapy (CBT), or medication. It is important to have an exit strategy in place so that you can effectively manage your anxiety and avoid any potential triggers.
Live in the moment
One way to practice living in the moment is to pay attention to your senses. What do you see, hear, smell, taste, and feel? Really take time to notice everything around you. Another way to stay present is by focusing on your breath. Notice how it feels as you inhale and exhale. If your mind starts wandering, simply bring your attention back to your breath.
It may take some practice to get good at living in the moment, but it will be worth it! When you are able stop worrying about what has happened or what will happen next, you will be able relax and enjoy life more fully.