How to Deal with Anxiety
Published: August 1, 2022, by Tyger
Dealing with feelings of anxiety has become a regular part of our lives. The world we
live in today makes us anxious as each day passes by.
We deal with the everyday pressure of making a living, taking care of children,
paying our bills, and settling unexpected circumstances, the death of a loved one,
which causes us to be anxious.
Apart from that, people with severe anxiety disorders also experience frequent and
excessive fear and panic triggers caused by various everyday situations.
These feelings affect your quality of life and prevent you from having an everyday
life. It interferes with daily activities and is difficult to control. Coping with anxiety is
challenging and will require that we make specific lifestyle changes.
While many people with anxiety disorders need medications or therapy to get it
under control, changing their lifestyle and coping techniques can make a big
These tips are helpful in dealing with anxiety:
1. Take things one step at a time. Most times, we get anxious about things or
what will happen the next day or worrying about something that hasn’t
happened yet. But being anxious does not solve the problem. It makes you feel
worse and worry more.
Try to take things slow and worry about what you have in the present and
find a solution, if that is possible. Don’t fix tomorrow’s problem today.
Leave tomorrow’s problem to tomorrow.
2. Keep physically active. Have a routine to stay physically active and develop an
activity that will keep you active most of the time. Exercising is a good stress
reliever. It decreases muscle tension in your body, which lowers your body’s
contributions to feeling anxious.
It also improves your mood by releasing feel-good endorphins and other
natural brain chemicals, enhancing your sense of well-being. You can start
with short walks or jogging and then gradually move to working out a few
times a week.
3. Have enough rest. Have enough rest and sleep. Sleep helps regulate our
emotions, reducing emotional and physiological activities and avoiding the
escalation of anxiety.
Studies have also indicated that nearly everybody’s structure is
influenced by the quality and quantity of sleep we get. Rest gives the body
the space to shut down and repair itself.
4. Eat healthy foods. Eating healthy is essential for keeping a healthy mind. There
isn’t any firm research that shows changes in diet can cure anxiety but being
careful about what you eat could help—like, adding foods like vegetables,
fruits, whole grains, and proteins to your diet.
Food with proteins helps you feel fuller longer, keeping your sugar level
steady. Taking in complex carbohydrates foods boosts the amount of
serotonin in your brain, which helps calm you. Examples of such foods are
quinoa, oatmeal, whole-grain bread, and cereals.
Avoid foods that have simple carbohydrates, like sugary foods and
drinks. Drink more water as mild dehydration can even affect your mood,
and drinking caffeinated beverages worsen anxiety.
5. Do the things you enjoy. Engaging in hobbies is likely to reduce your stress
levels, lower your heart rate, and improve your mood. You can engage in
activities like massage, taking a bath, dancing, and listening to music. Stick to
your treatment plans.
6. Follow your prescription. If you have prescribed medication, follow it as
directed. Keep your therapy appointments and complete any tasks given by
your therapist. Consistency makes a big difference in improving your mental
health, especially when you have medication.
As anxiety becomes a part of us, as we will have to deal with it every day, we can win
against it as long as we keep doing our best to practice these valuable tips.