5 ways to self-manage anxiety

Suffering with anxiety can be extremely difficult, and managing it isn’t always easy. Anxiety strikes at different levels, but in all of its various forms, it can be deeply upsetting.

Sufferers describe feeling an overall sense of panic or danger, sweating, breathing rapidly, panic attacks, an increased heart rate and a general nervousness.

So, when anxiety rears its ugly head – perhaps whilst you’re out or at work – how can you self-manage the symptoms?

Here are five things worth considering.

#1: Talk to somebody

Anxiety can be totally consuming, and the symptoms aren’t just mental.

When you feel totally overrun by the illness, it can seem as though you’re an outcast, and nobody would understand your situation.

However, a problem shared is a problem halved, and talking to somebody that you trust can really help you to get a grip of the situation.

If you prefer, talk to a doctor or therapist about your anxiety.  If it’s affecting your lifestyle and normal day-to-day activities, getting worse or you can’t self-manage then you should always seek professional help.

#2: Try to rationalise

You may be swamped in worries when you suffer from anxiety, but attempting to rationalise them can prove helpful to expel some of the more fabricated worries.

Ask yourself if the things you’re worrying about are really going to happen.

Or if there’s an event that you simply can’t cope with and need to call it off for your own health, or say no to going, is that really that bad?

The answer is invariably no, so try to think a little more rationally about things instead of getting into a panic or letting the anxiety consume you.

#3: Stay physically healthy

Physical and mental health is strongly linked, so it’s vital that you stay healthy if you want to try and manage your anxiety.

Even a simple walk could help you to see a decrease in your symptoms, and staying hydrated could allow you to see things with a clear mind.

Eat a balanced diet, and see what nature can offer you.

Some researchers say that CBD oil can help reduce anxiety, so this is certainly worth a try.  There are lots of natural solutions that can help, so it’s always worth exploring natural solutions before pharmaceuticals, if you need medication.

#4: Write things down

If you want to manage your anxiety, then writing things down can help you to do so.

Not only will this allow you to see recurring patterns in your thoughts and behaviour, but it’s also the pen-and-paper equivalent of talking to people about how you feel.

Even if you end up throwing this diary in a drawer and never reading it, it will help you to let off some steam and reduce some of your worries.

#5: Learn some breathing techniques

When you’re in the throes of a panic attack, you need real solutions that are going to enable you to calm down.

There are many breathing techniques that may help you to deal with this, and finding the right one for you could really help you to manage your symptoms when they arise:

  • “Let your breath flow as deep down into your belly as is comfortable, without forcing it.
  • Try breathing in through your nose and out through your mouth.
  • Breathe in gently and regularly. Some people find it helpful to count steadily from 1 to 5. You may not be able to reach 5 at first.
  • Then, without pausing or holding your breath, let it flow out gently, counting from 1 to 5 again, if you find this helpful.
  • Keep doing this for 3 to 5 minutes.” (source – NHS)

Ultimately, it’s about finding the solutions for you, so try out a few of these breathing techniques and see whether they provide benefits.

 

It is possible to self-manage some types of anxiety so you can provide yourself relief when it strikes.  Of course you can always seek advice from a doctor or talk to a therapist to learn more self-help techniques or for further assistance if it’s unmanageable on your own.

Anxiety is never a nice mental health problem to have, so make sure you seek a solution that helps to ease your symptoms.

 

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