9 steps to deal with
anxiety
Dealing with anxiety every day can feel like a losing
battle, especially when you feel like you’re the only person dealing with it.
In the UK it has been estimated one in six people will suffer anxiety or
depression every year. It’s important to know that you’re not alone and there
are many ways to help you deal with anxiety.
Here are nine steps you can introduce into your daily life
to help reduce anxiety and chances of having a panic attack.
1) Be early
At any event, make an effort to get there early so you’re
not rushing. Being afraid or nervous about being late to an appointment can make you feel really stressed. You can
avoid this by making sure you set off early so you can erase any possibility of
being late.
2) Follow a routine
You can sometimes feel stressed if your plans get thrown off
course, whilst you can’t always control your daily schedule, you can try to
follow a routine that can minimise any stressful situations from rising
up.
3) Start the day
positive
I understand this one is not always easy. But, if you can
start the day on a positive note, it can help pave the rest of your day. Before
you even get out of bed, think about three positive things: these can be three
things you’re thankful for or three things that make you smile (like that cute
puppy video you watched the other day). This simple daily routine can relieve
stress and naturally make you feel happy.
4) Get plenty of
sleep
Getting enough sleep is important for many reasons. Along
with benefiting your health, sleep can also benefit your attitude and dispel
any negative feelings. When you’ve had a bad night’s sleep you can sometimes
feel sensitive and easily stressed, but getting enough sleep can contribute
toward having a positive outlook.
5) Exercise
Doing daily exercise has been proven to help with anxiety.
Yoga is regularly recommended because it’s a soft and relaxing exercise. Yoga
helps stretch your muscles, relieve stress and the controlled breathing summons
a wonderful feeling of calmness and serenity.
6) Avoid caffeine
I understand you might enjoy your cup of coffee in the
morning but caffeine can make you feel even more stressed. Studies have shown
that caffeine can inhibit the way you cope with anxiety and can provoke panic
attacks. Instead of caffeine, get plenty of sleep or try exercise as that helps
reduce stress and releases endorphins.
7) Write it down
Get in a habit of writing your thoughts and feelings down.
Writing is a recommended therapy when dealing with anxiety because you can
write down your worries and it helps you process those moments. Keep a journal
with you or wait until you get home in the evening to write down what you did
that day.
8) Controlled
breathing
Often you can calm your nerves with a simple breathing
technique. Take a smooth, deep breath through your nose, feel your diaphragm
stretch. Hold it for a moment. Then slowly release the air through your mouth.
Repeat the technique. Focus on your breathing. Controlled breathing exercises
relieves stress and helps calm anxiety. You can do the breathing technique
standing or sitting, but personally I find it easier to stand.
9) Speak to a
therapist
The process of talking to someone can be very beneficial
when you’re dealing with anxiety. Speaking to friends and family is always
recommended but if you find it hard to talk to them, try speaking to a
therapist. Seeing a trained therapist on a regular occasion can be therapeutic
and they can offer advice on how to treat your anxiety.
There are many ways to deal with anxiety, don’t let it take
over your life.
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