All of us experience anxiety in our lives; sometimes we experience it more strongly than at other times. That feeling of dread that builds from your gut towards your throat, the sensation of nausea, and the sense of impending doom.
Below we have listed 5 techniques to help you cope with anxiety. If your anxiety is impacting on your life speak to your GP, they can help you to check out whether there are physical causes for your increased anxiety, prescribe medication and/or sign-post you to talking therapies.
1. Learn to Relax
Learning to relax is an essential technique to help you to manage your anxiety. Our blog Tried and Tested Breathing and Muscle Relaxation Techniques describes in detail deep breathing, meditation and muscle relaxation exercises that you can complete to help you to relax. Remember to include every day something that gives you pleasure; whether it is meeting with friends, enjoying a warm bath, a lunchtime stroll in the park, or watching a funny film. Laughter continues to be one of life’s great medicines – choose to bring laughter and happiness into your life; our blog 10 Top Tips For Achieving Happiness will help you to discover how.
2. Eat Well
You are what you eat! Avoid stimulants such as alcohol, nicotine, caffeine and sugar. All these foods can raise your anxiety levels for the rest of the day, or stop you being able to sleep or relax at night. Our blog 10 Foods To Make You Happy will give you tips on food that will help boost your happiness – yes we all know we should be doing this, but often our good intentions go out of the window. This time give yourself a couple of weeks on a new improved healthy diet and see what changes it can make to your feelings of anxiety.
Another thing that we all know we should be doing more of but often feel that we are just too busy to fit it in. Make time. Exercise is essential to your physical and mental health. It helps to lower stress hormones and increase feel good endorphins. Find a form of exercise that you enjoy, and that you can easily incorporate into your life. Create a routine around it; doing it at set times during the week. If you find it hard to motivate yourself join a group exercise or sign yourself up for a fun run or other organised event to give yourself something to aim for. Get yourself a pedometer to help you increase the amount you walk everyday. If monitoring your improvement motivates you then check out the numerous exercise apps that help you to monitor your fitness.
4. Learn to Let Go
There are very strong links between a ruminating thinking style and depression and anxiety. Rumination describes a tendency to compulsively focus on things that are causing you anxiety and stress; to become fixated on problems. We describe the best ways to break the ruminating habit in our blog on rumination. Cognitive Behavioural Therapy and Mindfulness both teach us that our thoughts are just our thoughts. Just because we think them doesn’t make them true. We can learn to change or let go of our thoughts, seeing them float away on the wind like a balloon.
5. Set Yourself a Time to Worry
Some of our anxieties deserve our attention, and needs us to focus our energy to find a solution. Set yourself a worry-time: 10 or 20 minutes to focus on the things that are causing you anxiety and most importantly to plan a solution to the problem. If you find yourself focusing on your anxiety outside of your planned worry time, remind yourself that you have set yourself a time to focus on your worry and let go it until then. Confronting your worries head-on and planning a solution can help keep your anxieties in check and stop them spiralling out of control.