Note: This article is intended to offer general good practices to those suffering from general anxiety as a whole–not a specific condition. If you are dealing with a diagnosed condition (such as GAD or Panic Attack Disorder) please consult with your medical provider before attempting any strategies mentioned in this article.
Anxiety–we all deal with it at some point. Feeling anxious is part of being human–but that doesn’t make it any more pleasant. Short periods of anxiety can be harmful to the people going through them, people who may write it off as minor stress or being overtired.
Are there ways to deal with the general symptoms of anxiety we all feel when something big is coming up or changing in our lives?
Reducing general symptoms of anxiety involves a combination of self-help and lifestyle changes. There are some great general steps you can take to manage and alleviate minor anxiety.
Deep Breathing & Relaxation Techniques
Deep breathing exercises, progressive muscle relaxation, and mindfulness meditation can help calm the nervous system and reduce anxiety symptoms.
Physical activity, such as walking, jogging, yoga, or dancing, can release endorphins and improve mood, reducing anxiety levels.
Limiting Caffeine, Alcohol, and Other Drugs
Reduce or avoid caffeine and alcohol consumption, as they can exacerbate anxiety symptoms in some individuals.
Establish a Consistent Sleep Routine
Aim for 7-9 hours of quality sleep per night. Maintain a regular sleep schedule, create a relaxing bedtime routine, and ensure your sleep environment is conducive to rest.
Eat nutritious meals and avoid skipping meals, as fluctuations in blood sugar can impact mood and anxiety.
Challenge Your Negative Thoughts
Practice cognitive restructuring by questioning and reframing negative thought patterns. Replace irrational or catastrophic thoughts with more realistic and positive ones.
Set Achievable Goals
Break tasks into smaller, achievable steps, and celebrate your progress. Avoid overloading yourself with unrealistic expectations.
Limit Exposure to Potential Stressors
Identify anxiety triggers and try to minimize exposure to them when possible. If avoidance is not feasible, work on coping strategies to manage your response to triggers.
Engage in social activities and spend time with supportive friends or family members. Talking about your feelings can provide relief and perspective.
Limit News and Social Media Exposure
Limit exposure to distressing news and excessive social media usage, which can contribute to anxiety.
Managing anxiety of any magnitude is an ongoing process. Different strategies work for different individuals. Be patient with yourself and allow time for positive changes to take effect. It’s essential to be proactive and seek help when needed, as reducing anxiety symptoms can lead to improved overall well-being and a better quality of life.
Neurofeedback Training at NHA
Here at Neurohealth Associates, we specialize in Neurofeedback training. Neurofeedback may be helpful for training your mind, especially if you are unsure about putting yourself or your child on medication.
This easy, noninvasive training can painlessly improve your mental health condition and outlook on life. Schedule a consultation with NeuroHealth Associates today and find out how we can help you.Tags: anxiety, emotions, health, mental health, self improvement