Managing Anxiety

Do you ever feel anxious or panicky, and desperate to understand how you can manage anxiety? You are not alone. Millions of people around the world suffer from anxiety and panic attacks. Fortunately, there are ways to manage these feelings and take control of your mental health.

As someone who cares about your well-being, I've compiled 12 quick tips for managing anxiety and panic. These tips have been proven to work and are easy to implement into your daily routine.

 12 Quick Tips for Managing Anxiety

1. Take deep breaths:

When you start feeling anxious or panicky, take a deep breath through your nose and exhale through your mouth. Breathe in for the count of 4, hold for 4 then out through your mouth for 4 and hold for 4. Repeat this several times until you feel calmer. This is great for the very start of anxiety, as soon as that initial thought pops into your head.

2. Stay present:

Focus on what is happening in the present moment rather than worrying about what might happen in the future. Right this minute you are safe and everything is okay. Anxiety is always thinking about what might happen, i.e., You may be in a group meeting and asked to speak up and feel the cause of anxiety is the embarrassment that may happen if you do speak up and get it wrong, or someone criticizes you etc.. Stay present, stay in the moment, take one step at a time and try not to think ahead to the what-if's.

3. Practice mindfulness: 

Take a few minutes each day to practice mindfulness meditation, focusing on your breath and thoughts. Be aware of how your body feels and the connection between your thoughts and your feelings. Get interested in how you feel as opposed to being scared of the feelings. Managing anxiety starts with understanding yourself more.

For more support on how to be mindful visit the Mind website as it has helpful and easy-to-use ideas. 

https://www.mind.org.uk/information-support/drugs-and-treatments/mindfulness/mindfulness-exercises-tips/

4. Exercise regularly: 

Exercise is a great way to reduce stress and manage anxiety. Even a short walk can help. Find an outlet that works for you and try to prioritise that often. Physical movement helps release a build-up of adrenaline and creates endorphins, the happy hormone.

5. Get enough sleep:

Make sure you're getting enough sleep each night. Lack of sleep can increase feelings of anxiety. Overthinking can trigger a lack of sleep, so add in audiobooks, meditation or light upbeat reading before bed to help calm your mind.

6. Avoid caffeine:

Caffeine can worsen anxiety, so limit your intake of coffee, tea, and other caffeinated beverages. Small steps are great, so start by swapping out evening caffeine, then work back throughout the day.

7. Stay hydrated: 

Dehydration can also contribute to feelings of anxiety, so make sure you're drinking enough water. Try a jug by your desk or rubber bands around your water bottle which you move to help monitor your drinks as you refill your bottle. Add slices of apple, cucumber or lemon if you like to jazz it up a little.

8. Connect with others:

Talking to friends and family can be a great way to relieve stress and manage anxiety. It can often feel like everyone is too busy for you, but be brave and reach out, you may find they need a catch-up too!

9. Practice self-care:

Take time each day to do something you enjoy, whether reading, taking a bath, or watching a movie. If you feel there is no time, try adding in just 5-minute activities each day. This could be a mindful cup of tea, swapping scrolling on the internet for a quick 2-minute walk in your garden, or a mindful hand massage with your favourite hand lotion.

10. Use positive self-talk:

Replace negative thoughts with positive ones. For example, instead of saying, "I can't do this," say "I can do this." If that feels too much of a jump, aim for neutral, “I will try and do this.” It takes time to change your self-talk but the more you do it the easier it becomes and our thought patterns are vital for managing and overcoming anxiety.

11. What’s the worst that can happen?:

You may be surprised to hear me ask you to think about the worst-case scenario, but your brain is already doing that, which is why you feel panicky. The trouble is you do not follow through with the thoughts because they are too scary. Sit for 5 minutes and think what is the worst that could happen, and if that happens how would I cope? This can often relieve your mind from desperately trying to stay away from the problem in the first place. If you can create a plan for the worst thing then you can definitely cope with anything else that happens.

12. Seek professional help:

If anxiety interferes with your daily life, consider seeking professional help from a therapist or counsellor. Quite often my clients say management tools do not help, but that is because they are not using the right ones for their anxiety pattern. By getting really specific and learning your pattern you can pick a management tool that is spot-on and works wonders!

Next Step for Managing Anxiety

I hope these tips help you manage anxiety and panic. You may find some easier to do than others, and that's okay. Work through each one and try it out, see how you feel and get used to doing it, then add in another idea and build your habits slowly.

Remember, you don't have to suffer in silence, people care, and resources are available to help, so if you are struggling to manage anxiety on your own, or you would like to stop managing and tackle the root cause, reach out and ask for support.

If you'd like to receive more tips and advice on mental health and wellness, I have many options for you. 

Click here to view my offers and book your spot.

 Take care,

Tammy