How to Manage Anxiety When It Feels Out of Control
Image via Pexels
Sometimes, anxiety can keep us safe and help us make rational decisions. It’s our body’s natural response for protecting us in potentially dangerous situations. But when we deal with excessive anxiety on a regular basis, it can hinder us from living the healthy, fulfilling life we strive for.
If you struggle with chronic anxiety or anxiety attacks, there are some steps you can take to overcome these challenges. A few suggestions are below.
Stay Connected to Your Support Network
A common mistake among individuals who deal with chronic anxiety is that they try to walk through the struggle alone. But we are social beings, and we need others in our corner to provide us with emotional support and help us make decisions. During this time, make sure that you are fostering your most important relationships by spending time with family and close friends.
Evaluate Your Job
Job anxiety is a common condition among the workforce. Sometimes, an individual’s workload can be overwhelming, leading to excessive stress and worry. However, you can also get anxiety from your job if you simply are not fulfilled in the work you are doing. If you are dealing with job anxiety, explore the possibility of shifting your career path.
These days, it is easier than ever to go back to school. Research online to find a reputable college that offers the type of program you are interested in, and opt to complete your degree online. This will give you more flexibility to handle other obligations in your life and help you achieve a healthy work-life balance.
Find Stress-Busting Activities
One of the most practical ways to reduce stress and stave off anxiety attacks is to find a relaxing activity or two that you can incorporate into your regular routine. For instance, maybe reading a book, meditating, or doing yoga helps to calm you down. Maybe you could benefit from picking up a hobby such as sewing, painting, or sculpting.
Breathing exercises can also go a long way in reducing stress, and they can be particularly helpful when it comes to preventing anxiety attacks (or stopping them if they are already occurring). Box breathing, belly breathing, and 4-7-8 breathing are easy to incorporate into your routine.
Target Your Physical Health
Your physical health plays a critical role in your overall health, including mental and emotional health. You are more likely to feel stressed out or discouraged if you’re not taking care of your body. Start with your diet; avoid processed foods and sugary beverages, and base your meals and snacks around clean foods like fruits, veggies, lean proteins, whole grains, etc.
Also, create a fitness routine that you can stick to for the long haul. Whether it’s running, swimming, cycling, weightlifting, brisk walking, or any other type of physical activity, choose something you enjoy doing and set a goal of doing it five times a week.
Your mind and body also need sleep in order to perform at full capacity, so come up with a bedtime routine that helps you fall asleep faster and stay asleep longer. While you’re at it, be conscious of the substances you put into your body; avoid alcohol and nicotine, and drink caffeine in moderation, as each of these is known to exacerbate anxiety.
Get Help from Professionals
Finally, you might realize nothing you are trying is working. If you incorporate healthy habits like the ones mentioned here and see no improvement in your battle with anxiety, reach out for help from a professional. Meeting with a counselor or therapist can do wonders for helping you navigate anxiety and all of the problems that come with it.
If your anxiety is having a negative impact on your life, it is time to address it. Remember to maintain a support network of people you can trust, assess your job situation to determine if you need to make a change, and work relaxing activities into your routine. Lastly, make sure you are taking care of your body, and don’t hesitate to seek help from mental health professionals. Remember—whatever you are dealing with is nothing they haven’t seen before.