Some basic strategies can help us relieve anxiety
When we inevitably experience some flavor or level of anxiety, we may choose to work with a therapist, use prescribed medications, make use of a video or online program, or try to deal with it by using drugs, alcohol, or other unhealthy strategies.
But we can also use a variety of healthy self-help activities.
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Following is an excerpt from the article: Five Top Tips To Overcome Anxiety By psychotherapist Caroline Norman, PhD:
Symptoms Of Anxiety
Anxiety can range from mild to severe. It has cognitive, emotional, and physical components.
The thought process that drives anxiety tends to be about the future, so we might start to worry about things that could happen or that we can’t control.
For example, anxious ‘what if’ thoughts can trigger feelings of fear which can lead our heart rate to increase.
Symptoms of anxiety can include: worry, panic, fear, shortness of breath, a raised heart rate, difficulty sleeping, trouble concentrating, feeling tired or lacking in energy, or being very restless.
Five Top Tips To Manage Anxiety
When we’re feeling anxious or experiencing panic there are things that we can do to look after ourselves.
We can ask our family and friends to support us too.
However, if the anxiety you’re experiencing is very distressing, difficult to manage, or lasts for a long time then it can help to reach out for support from a mental health professional.
1. Focus On Your Well-Being
Anxious thoughts are often more pronounced when we’re tired, hungry, inactive, or feeling lonely.
Try to keep a regular sleep schedule, eat healthy meals, and be as active as possible during the day.
Keep in touch with family and friends, even if you’re busy or feeling anxious.
Food and drink containing caffeine or alcohol can exacerbate our anxiety, so where possible it can help to moderate your intake.
You might also consider taking up an activity to support feeling calmer. Yoga can be beneficial for this, as can walking or spending time in nature.
2. Overcome Anxiety With Mindfulness
Mindfulness techniques help us to take a step back from our anxious thoughts and observe them more objectively.
The aim isn’t to change our thoughts but to change how we relate to them.
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» See more in her article Five Top Tips To Overcome Anxiety.
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Image collage: photo at left is from the ‘Five Top Tips’ article; photo at right of a smiling woman is from article “The Power of Heart Coherence in Mental Health” by HeartMath - tools for emotional balance.
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