Self Help Tips For Anxiety

Anxiety is a common condition that can have a serious impact on your quality of life. Fortunately, there are many self help tips for anxiety that can be helpful to people who suffer from this disorder.

Try to practice the strategies that work best for you, and keep in mind that some types of talk therapy may also be beneficial.

1. Change Your Attitude

It’s easy to fall into a negative cycle of self-criticism, which can cause you to feel anxious. Instead, try to reframe your thoughts in a more productive way.

Identify what triggers your anxiety and what you can do about it. For example, if the thought of speaking in public makes you nervous, practice your presentation with friends or family members. Once you’ve made progress, work your way up to larger audiences.

Keeping track of your anxious feelings can help you and your health care provider identify what situations or actions make them better or worse. Seek treatment from a mental health professional before your symptoms start to interfere with your life. A professional can also recommend specific strategies to manage your anxiety. Keep practicing these coping skills until they become automatic.

2. Take the Focus Off Yourself

It’s easy to get lost in the worries of your own mind and spend too much time focusing on yourself. But concentrating on yourself will only fuel your anxiety and keep it going in a vicious cycle.

Try to focus on things around you and take note of what you see, hear, smell, touch, taste and feel. Counting your breaths is another great way to bring your attention back to the present moment.

If you have trouble coping with your anxiety, it may be time to reach out for help from a therapist or physician. A professional can help you learn what triggers your anxiety, the physical symptoms you experience and any unhealthy coping mechanisms you use. They can also offer you a treatment plan.

3. Do Something That Makes You Anxious

Practicing a breathing exercise, such as counting four breaths in and out for five minutes, can help to even out your heart rate and reduce anxiety symptoms. You can also try exercising, such as jogging, swimming laps or biking. The rhythm of your body’s movement can help you to focus on the present moment, and you may even find yourself laughing, which can ease anxiety and stress.

Keeping a journal of your anxious feelings and their triggers can help you identify patterns and develop healthy coping strategies. You can also talk to a mental health professional who can provide a nonjudgmental listening ear. Often, the fears that lead to anxiety are unrealistic or based on past experiences. Learning to challenge those thoughts and replace them with more realistic, empowering beliefs can lower your anxiety levels.

4. Try to Distract Yourself

Distracting yourself can help to get your mind off the things that are making you anxious. Activities like reading, playing a game, or even spending time with friends and family can be great distractions. Laughing at the ridiculousness of your anxious thoughts or turning them into a song can also make them seem less serious.

Talking to someone that understands how you feel and will listen with sympathy can be helpful as well. It’s also important to build a support system of family and friends who can help you when your anxiety hits. Avoiding situations that make you nervous may give short-term relief, but it will only increase your feelings of anxiety in the future. A mental health professional can help you develop healthy coping strategies that can be used during times of anxiety.

5. Take a Small Step

While it is a good idea to seek professional help, such as psychotherapy or medication, there are also many things that you can do on your own to manage anxiety. These self help tips for anxiety include changing your diet, exercising regularly, avoiding alcohol, cigarettes and drugs, and practicing stress management techniques.

Try to focus on the present moment. When anxious thoughts come, take note of them and then redirect your attention. Instead of worrying about your finances or the safety of your loved ones, focus on something you are grateful for.

You may have avoided certain situations, places or objects because you are afraid of experiencing anxiety. Slowly start to approach these feared objects, starting with the least scary. The more you succeed, the less the anxiety will bother you.

Shopping cart

0
image/svg+xml

No products in the cart.

Continue Shopping