Anxiety can be a normal and healthy emotion. However, it can become a problem when it’s out of proportion to the situation or it interferes with your daily life. You might have anxiety about an upcoming event such as an exam or a speech. Or you might have a general anxiety disorder. This disorder is chronic, uncontrollable worry and tension unrelated to any particular event. Some people may need medication or other treatment, but there are also several simple habits to help you reduce your anxiety.
Talk to Someone
Talking to someone about your anxiety can help you feel less alone and more understood. It can also help you find solutions to your stress. A therapist can help you understand and manage your anxiety. You can also talk to a friend, a family member, or other trusted person.
Get More Exercise
Exercise can reduce anxiety and improve your mood. It can also help you sleep better. Aim for at least 30 minutes of exercise most days of the week. If you don’t have time for 30 minutes, try (3) 10-minute sessions throughout the day.
You don’t have to run or lift weights to get exercise. You can go for a walk, dance, or do some gardening instead.
Learn To Practice Mindfulness
Mindfulness is a type of meditation that focuses on being present in the moment. Practicing mindfulness can help you focus on the present and let go of anxious thoughts about the future. Anxiety often manifests from past events, and finding the root causes of your stress can help you manage it better.
You can practice mindfulness by paying attention to your breathing and to the sensations in your body. You can also try guided mindfulness meditation.
Get Enough Sleep
Sleep deprivation can make anxiety worse. Most adults need 7 to 8 hours of sleep a night. If you have trouble sleeping, there are several things you can try, such as:
- avoiding caffeine in the afternoon and evening;
- winding down for 30 minutes before bedtime; or
- creating a relaxing bedtime routine.
Start a Journal
Writing in a journal can help you manage your anxiety by helping you track your anxious thoughts and see patterns over time. Try to write for a few minutes each day. You can write about whatever you want, but you might find it helpful to focus on your anxiety and how it makes you feel.
Reducing your anxiety takes time and effort, but it’ll be worth it. These simple habits can help you feel better and take control of your anxiety.
If you or someone you know is struggling with anxiety, resources are available to help. The Anxiety and Depression Association of America (ADAA) is an excellent place to start. You can also talk to your doctor or mental health professional.
Authored by Admin @ Inspire Your Journey