Managing Symptoms of Anxiety

Managing Anxiety

 A common question for people with anxiety symptoms is how to work with them and manage them. Below, I will share some tips. It is recommended to have various options versus just sticking with one.

 

In the moment when feeling anxious.

  • Distract yourself (listen to music, do something you enjoy, go for a walk, talk to a friend)

  • Take long, deep breaths. Breathe in for 5 seconds and breathe out for 7 seconds.

  • Positive self-talk – remind yourself that you will be okay even though you’re having a difficult moment.

  • Drop into your senses- think about what you can hear, smell, taste, and touch

 

Lifestyle Measure Do’s

  • Consider peer support, where people use their experiences to help each other.

  • Eat a healthy and balanced diet of regular meals.Limit processed foods and foods high in additives and added sugar.

  • Exercise – activities such as running, walking, swimming, and yoga can help you relax.

  • Prioritize Sleep

  • Try talking about your feelings to a friend, family member, health professional, or counselor.

  • Practice meditation and mind-body activites like yoga or tai-chi.

 

Lifestyle Measure Don’ts

  • Do not try to do everything at once – set small targets you can quickly achieve.

  • Do not focus on the things you cannot change—focus your time and energy on helping yourself feel better.

  • Do not avoid situations that make you anxious – try slowly building up time spent in worrying situations to reduce anxiety gradually.

  • Try not to tell yourself that you're alone; most people experience anxiety or fear at some point in their life.

  • Try not to use alcohol, cigarettes, gambling, or drugs to relieve anxiety, as these can all contribute to poor mental health.

 

 

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