Have you felt lightheaded and sweaty before facing a crowd? Do you feel your heart beating faster in certain situations? That, in short, is anxiety caused by stress. Anxiety can be short-lived and even regarding a particular situation. You feel no anxiety once that passes, or it could be long-term and debilitating. And if you have been feeling fearful, apprehensive, and overwhelmed for a long time, you must seek help to manage anxiety.
The first thing is to understand to improve your mental health is to recognise your triggers. They can differ for individuals. Therefore, a blanket definition of triggers is impossible. However, some common triggers are an interview, a job, speaking in front of people, submitting a project, finance, family drama, etc.
And identifying your triggers is the most crucial step in dealing with anxiety.
If your mind is still getting the better of you, here are a few tips to help you stay calm.
8 effective tips to manage anxiety
Deep breathe. Inhale, hold and exhale. Repeat. This is the best way to calm your rapid heartbeat and thoughts, especially when you have to manage an anxiety attack. To help with hyperventilation, breathe from the diaphragm rather than the chest. Place one hand on your lower abdomen and the other on your chest. Your belly should expand as you breathe in and contract when you breathe out. Try these breathing techniques to manage anxiety.
Do not waste time caught up in anxiety-inducing thoughts. Instead, keep your focus on right now and what you are doing. This will calm you and keep your mind from wandering.
3. Do things that calm you
For some, this could mean going for a walk, listening to a song, exercising, writing down your thoughts in a journal, or giving yourself a short pep talk. Whatever suits you and reduces your stress, you should do it. It will help you to deal with anxiety attacks even at work.
4. Cut down on alcohol and caffeine
Smoking, drinking alcohol, and caffeine triggers your adrenal glands to release adrenaline, which is one of the main stress chemicals. And too much salt and artificial additives can also increase your stress level. Being mindful of your food and liquid intake and eating a balanced diet, will help you. Know 5 things that trigger anxiety and how to manage it
5. Know your medications
Some medications can cause anxiety as a side effect. Please consult your doctor if you have anxiety issues after starting a particular medication.
Only you can determine what exercise works best for you. Exercise is a powerful stress-reliever and a necessity to remain healthy. Determine a routine that benefits you and stay active because a healthy body leads to overall wellness. It will help you a great deal to manage anxiety.
7. Sufficient sleep
We are told to get 8 hours of sleep, but this should be uninterrupted sleep. Limit your screen time before sleeping, keep your room quiet and dark and keep your phone on silent. These steps will help you sleep better and wake up refreshed, recharged, and better equipped to respond better to anxiety-inducing situations.
8. Identify your triggers
Triggers vary from person to person, and knowing them will empower you. Identifying your triggers is crucial to cutting them out, avoiding them or addressing them. For some, it might mean speaking up for yourself. You would find it challenging if you were taught not to talk back or ask questions as a child. You might need professional help or do a deep analysis of your habits.
What you need to understand when you deal with anxiety
Being anxious about certain situations in life is unavoidable and normal. But constantly suffering from it can negatively impact the quality of life. Hence, you must learn how to manage anxiety and know when to seek professional help.
Having anxiety cannot be helped, but managing your anxiety is your prerogative—question where your thoughts and fears stem from and address them. Most importantly, remember that you do not always have control over things, nor are you made to be perfect. You must understand that this will help you to control your anxiety from spiralling out of control.