Fika Mental Health
Tips for Managing Anxiety
Anxiety is a normal emotion that is felt throughout our lives and that many people experience. It can be a feeling that happens when faced with a situation or can be a ongoing feeling that some carry throughout their daily interactions.
Living with anxiety can be an overwhelming experience. Fortunately, there are many ways that you can learn to manage your anxiety.
Here are some tips that might be helpful for those living with anxiety, which can be worked on inside and outside of your therapy sessions:
Exercise is an excellent method of managing anxiety. Not only does it benefit your physical health, but it helps to decreases stress hormones in your body. Exercise also increases your body’s production of endorphins, which are natural mood enhancers. For some brains, exercise works as a giant "reset button" and helps us refocus and reground.
Mindfulness is a practice that involves paying attention to the present moment without judgment. This practice helps individuals to avoid focusing on the past or future, which can lead to anxiety. This can help stop the snowballing thoughts, the "what if" thinking, and help us respond instead of react.
Identify the Cause
It’s important to identify the root cause of your anxiety. This will allow you to identify the triggers that bring on your anxious feelings. With the help of a therapist, you can identify thought patterns, frequent actions, and how your past impacts your present.
Talking with someone about your anxiety can help you alleviate some of the feelings associated with it. This can be a friend, a family member, or a trained mental health professional. Seeking support can be an incredibly helpful way to manage anxious feelings.
Practicing Breathing Exercises
Breathing exercises are simple and effective ways to manage anxiety. Focus on taking deep breaths in and out, counting your in-breaths, and exhaling slowly when releasing the air.
Establish a Routine
Setting a routine can help you feel more in control of your life. This can help to prevent anxiety from becoming overwhelming. A routine can be as simple as waking up at the same time every morning, eating meals at the same time, and going to bed at the same time.
Engage in Self-Soothing
Relaxation techniques, such as taking a warm bath, listening to calming music, or reading can help you to relax and unwind. These techniques can help to calm your mind and reduce feelings of anxiety. Take a moment to fill your self-care cup.
Get Enough Sleep
Sleep is essential for both physical and mental wellness. Getting the recommended 7-8 hours of sleep each night can help you to better manage your anxiety.
Eat a Balanced Diet
Eating a well-balanced diet is important for overall health, including mental health. Eating nutrient-dense foods can help to reduce feelings of anxiety. Our gut has serotonin receptors with in it, and often our diet can impact our mood more than we are aware!
To conclude, anxiety is a normal response to stress, although it can become overwhelming for some people. Fortunately, making small changes in your daily life, while seeking out the help of a therapist, can help you to better manage your anxiety.