How To Deal With Anxiety
One of the hardest parts of dealing with anxiety issues, is in learning how to stop avoiding your anxiety. It can be tempting to pretend it doesn’t exist and just push all those thoughts and fears out of mind, but, they are going to rise back up, and often, in worse ways than if you started taking action to deal with your issues.
This is a situation where you can’t run, and you can’t hide.
Why You Need To Stop Avoiding Your Anxiety
If you suffer from anxiety, you are more than familiar with avoidance. This is when you start avoiding people or situations that make your anxiety worse. While it can seem like you are just protecting yourself, you might just be self-sabotaging yourself instead.
The more situations you avoid because of the anxious feelings you get, the more you get comfortable with this avoidance habit. You are becoming more isolated, which in the big picture, can actually make your anxiety worse, not better.
While you don’t have to get into situations that make you have a panic attack, you will begin to understand that there is a balance between avoidance and acceptance, while continuing to step out of your comfort zone.
Avoiding Your Social Anxiety
Anxiety avoidance can be a hard habit to break, but over time you will start understand your anxiety, and still find ways to move forward with your life.
You can start small, by slowly getting out of your comfort zone. Take one situation you tend to avoid, but make sure it is one of the more minor ones. For example, when you get coffee in the morning, you always use the drive-thru because it causes less worry than if you go inside surrounded by people.
Instead, choose one morning when it is less crowded and go inside to order your coffee. Get used to small groups of people, then slowly start going inside more often to become accustomed to being around people instead of constantly avoiding it with the drive-thru.
Just this one small change, over time, becomes something you get used to, where your anxiety may not be completely gone, but you are becoming more accepting of it.
Learning to Accept Your Anxiety
Accepting your anxiety does not mean that you are avoiding it, or that you are even fixing it. You simply want to get to a point where you understand and acknowledge that anxiety, right now, is a part of your life.
You will need to continue working towards reducing your anxiety, but you need to understand that in some cases it will never be gone completely, but it can be manageable.
So, you learn to accept your anxious thoughts, and figure out ways to move beyond them, to a mind-place, where they no longer have the same negative control over you.
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You Can Create a Daily Self-Care Routine
When you are struggling with anxiety, instead of letting it consume you, learn how to cope with your anxiety symptoms by creating a self-care routine.
Self-care might seem like a new-age trend, but it is much more than that. Yes, it has increased in popularity recently, but the core of self-care is about doing things for yourself that will make you a healthier, happier, and more balanced person.
For anxiety, self-care helps tremendously. It is going to help reduce your stress, which ultimately helps with anxiety as well.
You also learn tips and tricks for coping with your anxiety based on how you can adjust your daily self-care routine, whether that means reducing anxiety triggers or finding healthy distractions when you start to have heightened anxiety or panic.
What to Include in your anxiety Routine
Like most things, what works in one person’s daily self-care routine, might not work the best for you.
Here are some examples of what you might find helpful:
Try yoga/or other exercise in the morning – Yoga is wonderful for everyone with anxiety or stress. It is relaxing, and teaches you how to practice your breathing exercises. Other people may feel a more strenuous exercise routine helps them, so experiment.
Have a healthy breakfast – Taking good care of your body will also help you to take care of your mind. Everything is connected, so start your day right with a healthy and nutritious breakfast.
Write in your journal daily – Writing in a journal provides a long list of benefits when you have anxiety. You can write out any thoughts or fears you have, and actually get to the core of why you feel this way.
Start using a daily planner – Planners allow you to reduce some stress and anxiety over the fear of missing out, or feeling like you are always forgetting to do something. Many people with anxiety find that structure is beneficial.
Tips to Improve Your Anxiety Symptoms Video
Customizing your self-care routine for your personal needs
If you start a self-care routine, and parts of it just aren’t helping you, don’t do it!
Foe example, journaling isn’t for everyone, some people love baths at night, while others don’t enjoy baths at all. You really want to customize a routine that you can look forward to for your own needs, preferences, and schedule.
Pick a time of day when you will have a little more time to yourself, whether that is right when you wake up, before bed, or in the middle of the day during your lunch break.
Another way in how to deal with anxiety is:
Finding the Right Distractions
While anxiety is not something you should avoid, and pretend doesn’t exist, you can still work on finding distractions during those moments when your anxiety starts to begin. You will want to focus on healthy distractions that are a perfect fit for you and your situation.
Sometimes, it just takes a little trial and error to figure out what your own personal distractions are.
So, What Do You Mean by Creating Distractions?
This can be anything and everything, that you find will help to relax your mind, and allow you to focus on something else for a little while. The type of distraction you choose will depend on different things, from where you are when your anxiety is heightened, to what is available to you.
For example, if you are already driving when you start feeling a panic attack coming on, turning on the radio might be a good distraction for you. While at home, you might want to watch something that is soothing for you, and will help keep your mind off your current worries.
Other people like creative activities like writing, coloring, or creating something.
Finding the Right Distractions
The key here is to find the distraction that is right for you. One person might like working with an adult coloring book, but if this does not work for you, move on and try something else that does work for you.
Here are a few ideas to help get you started:
Tips to Improve Your Anxiety Symptoms
- Watch your breathing, take a deep breath.
- Get your body and mind active.
- Learn how to Sleep better.
- Change any anxious thoughts with a positive one.
- Try an Affirmation – tell yourself something encouraging
- Get connected to others not online… in person
- Avoid caffeine laced products.
- Stay away from any mind-altering substances, unless you are under professional supervision
Music – Music is a great distraction that is widely available. The secret here is to find the music you personally find relaxing or soothing. For some people, music can actually make things worse, so experiment a little to figure out if this is right for you.
Watch Something Relaxing – Like music, watching TV or movies can make things better or worse. Something that stimulates you too much will certainly not help, and you don’t want to watch something that creates more fear and anxiety.
Read or Listen to a Book – Books provide a relaxing activity for many people, so it is definitely worth a try. If you find it hard to focus on reading, try listening to an audio book instead. As with music or movies, find something inspiring
Try Creative Activities – Creative activities give your hands, and mind something to do. Try drawing, painting, knitting, or participating in any hobby you enjoy. Don’t worry about being perfect, that’s not the goal, it’s if you find it relaxing.
Get Some Exercise – Getting your body to moving is a great distraction. Instead of a strenuous exercise, try keeping it light with yoga, walking, or a nature hike. Just being in nature provides its own soothing energy
Find a reason to just get out of the house to meet a friend, visit family, play with your kids or pets. Just be sure to find some good company that can help you avoid being in a situation that creates more anxiety.