If you have been diagnosed with an anxiety disorder, know that you are not alone. Anxiety affects 40 million adults in the U.S., according to the Anxiety and Depression Association of America. When you have anxiety, you can experience headaches, trouble sleeping, panic attacks and other unpleasant symptoms. While anxiety can feel overwhelming at times, it doesn’t have to take over your life. Here are six tips for dealing with anxiety :
Accept That You Can’t Control Everything
There are certain things in your life that you won’t ever be able to control, such as time. You can’t change what you did or didn’t do in the past and you may not be able to control what happens in the future. You also can’t control what other people do or say. If you come to terms with that, you will feel less stress on your shoulders.
If you try to control everything, it will cause you a lot of unnecessary stress and negatively affect your mental well-being.
Eat a Nutritious Diet
A healthy diet doesn’t just benefit your body; it’s also good for your mind. A diet high in magnesium, for example, can make you feel calmer. Good sources of magnesium include leafy greens, legumes, whole grains and beans. Fatty fish, liver, egg yolks, asparagus and almonds are also known for relieving anxiety.
It is also important to never skip meals. If you go too many hours without eating, it can lower your blood sugar and make you feel anxious.
Exercising regularly is an effective way to maintain good mental health. Physical activity causes your body to produce endorphins, which can reduce pain and lower your anxiety levels. It is recommended to get at least two to two and half hours of moderate exercise every week. Try to include various exercises into your routine, such as biking and swimming, so that you do not get bored.
You may also want to ask one of your friends to work out with you. If you have a workout buddy, you will be more likely to stick to your exercise routine.
Practice Positive Self-Talk
Another way to cope with anxiety is to practice realistic self-talk. When you are feeling nervous about something, try telling yourself that you will get through it or remind yourself of positive qualities that you possess. The more you practice positive self-talk, the easier it will become.
Get More Sleep
The amount of sleep you get every night can play a big role in your mental health. If you are not getting enough rest, you are more likely to feel irritable and stressed throughout the day. That’s why you should aim to get about eight hours of sleep every night. To help you fall asleep easier, try to do something relaxing before bedtime, such as listening to soft music or doing yoga.
You should also avoid drinking alcoholic and caffeinated beverages late at night, as they can keep you awake. It’s better to have some water or tea before you go to bed.
When you feel anxious about uncontrollable things, take your mind off of them by doing an activity. For example, you could complete a crossword puzzle or watch a movie. Distracting yourself may help you to calm down and feel more in control before addressing the problem(s) at hand.
Anxiety is very difficult to live with at times, but you have the power to make parts of it easier. If you follow these useful tips, you can reduce your anxiety and live a less stressful life. If you would like to learn more information about dealing with anxiety, contact Life Adjustment Team.