If you’re feeling anxious, it can seem like there’s no way out. But anxiety is a natural emotion that everyone experiences from time to time. You might feel your heart racing, have trouble getting things done and have difficulty falling asleep. Anxiety isn’t just a mental health issue; it can also affect your physical health. This post will give you some tools and techniques for managing your anxiety symptoms so they don’t control you or prevent you from living a full life.
1. Control Your Breathing
Breathing is a natural way to relax and calm down when you’re anxious. It’s easy for most people to do, but it can be hard to remember when the anxiety hits.
2. Be Kind To Yourself
The second step is to be kind to yourself. It’s so easy to get lost in your own head and judge yourself harshly, or be hard on yourself for not doing something perfectly. That can make the anxiety worse, because now you’re focusing on all the negative things instead of what is actually happening right now. So try being kinder towards yourself when it comes time for those inner dialogues: don’t judge yourself harshly; don’t berate yourself for feeling anxious; don’t be too hard on yourself that it makes things worse!
3. Ground Yourself Physically
Grounding is a technique that can help you feel more in control of your body and present in the moment. It involves focusing on physical sensations, such as touching the ground with your feet or touching something that’s solid. You can also try grounding by connecting with nature–for example, by touching plants or trees and feeling their textures against your skin.
4. Set Boundaries Around Worry
Worry is a habit. It’s something that we do automatically, but it doesn’t have to be this way. Worrying is different from anxiety in that it’s not always so intense or overwhelming. Worrying can also feel like a good thing–it can help you plan for the future and prepare yourself for what may come next. But when worry becomes excessive and starts taking over your life, then it becomes harmful rather than helpful. A better approach would be setting boundaries around your worrying so that you can stop letting it control how you think about everything in your life! Setting boundaries around worry means thinking carefully about what kinds of situations trigger your anxious thoughts, what kinds of things make them worse (like being alone), and how much time each day feels okay spending on those thoughts versus other activities (like hanging out with friends). Then take action: block off times on your calendar where worrying isn’t allowed; write down all the things in life that make sense being concerned over but aren’t worth stressing over too much; turn off notifications from social media apps so they don’t distract from other tasks at hand; etcetera ad infinitum until there’s no reason left not doing something productive instead!
5. Ground Yourself Mentally
If you’re feeling anxious, try to focus on the present. Don’t think about what happened in the past, or what might happen in the future. Instead, stay focused on what is happening right now. You don’t have to be perfect at this–it’s okay if your mind wanders a little bit here and there–but it will help you feel better if you can keep it together enough so that most of your thoughts are about right now instead of somewhere else (like last week or next year). One way I like to ground myself mentally is by meditating regularly. While this may sound like hippie nonsense at first glance, there’s actually science behind it: studies have shown that meditation helps reduce stress levels by lowering cortisol levels (which is good) while simultaneously increasing gamma waves (which are associated with feelings of euphoria). In other words: meditation makes us happier while also reducing our stress! It’s pretty amazing stuff!
6. Try Facing Your Fears
When you’re anxious, your mind tends to go into overdrive. You might start thinking about the worst possible scenarios and how they could affect you. It’s important not to let these thoughts consume you–instead of letting them spiral out of control in your head, it’s better to try facing them head-on by looking for ways that might help ease those fears. If there are specific things that make you feel anxious or uncomfortable (like public speaking), then doing those things can help alleviate some of the anxiety associated with them. For example: If speaking publicly makes me nervous because I’m afraid people will judge me harshly if they see me stutter or blush while talking, then maybe instead of avoiding public speaking altogether (which would be easier), I should practice it until I feel more comfortable doing so!
7. Distract Yourself
If you’re feeling anxious, try to distract yourself with something else. You could take a walk or play a game or watch a movie–anything that will get your mind off of what’s making you anxious and calm down. If it’s not possible for you to leave the situation, try doing something creative or physical instead: draw or write in your journal; clean out one drawer in the house; make dinner for yourself (of course, if this requires going out into public then don’t do it). Going outside is also great because fresh air has been shown to help reduce anxiety levels in people who suffer from panic attacks and general anxiety disorders
8. Practice Self-Care
Self-care is a way of caring for yourself that includes activities that promote your physical, mental, emotional and spiritual well-being. It’s important because it helps you feel better when you’re anxious. Self-care can look like anything from taking a break from the Internet to reading a book in bed or going out with friends–whatever makes you feel good!
9. Reframe Your Thoughts
Reframing is a way of looking at things differently. It can be helpful in the moment, when you’re feeling anxious or stressed out, or it can be used as a way of thinking about your life overall. Let’s look at some examples; In the moment: If you notice yourself getting worked up over something that doesn’t actually matter (like what other people think), reframe your thoughts by reminding yourself that their opinion doesn’t matter and isn’t worth getting upset about. Over time: If there are certain situations where you tend to get anxious–for example, talking with strangers or driving on busy streets–try thinking about these situations differently by focusing on what will happen next instead of dwelling on how scary it might feel beforehand.
10. Grow in Resilience
Build your resilience. Resilience is the ability to bounce back from stress and anxiety, which is important because it helps you feel better when things go wrong. You can build your resilience by doing things like; Learning how to calm yourself down when you’re feeling anxious or stressed out Practicing mindfulness techniques like meditation or yoga (or doing other activities that help you relax) Seeking support from friends and family members
We hope this article has helped you to understand your anxiety and find ways to manage it. We know that it’s not easy to deal with, but we also know that you can feel better if you’re willing to put in the work. Remember: no matter what happens in life, there will always be something else for us to worry about tomorrow! So take care of yourself today by focusing on positive thoughts, doing things that make sense for who you are as an individual – whether that means getting some exercise or hanging out with people who lift up their spirits when they’re feeling down on themselves
