One source of anxiety may be feeling like you are stretched too thin. Learning to say “no” when you need to can help remove that unnecessary stress. [3] X Research source Dealing with unpleasant people or situations can also trigger anxiety. If that happens, try talking to them about it, or limit how much time you spend with that person. Certain issues, such as politics or religion, can also trigger feelings of anxiety. Try to avoid discussions about those things if they cause you anxiety.
One source of anxiety may be feeling like you are stretched too thin. Learning to say “no” when you need to can help remove that unnecessary stress. [3] X Research source Dealing with unpleasant people or situations can also trigger anxiety. If that happens, try talking to them about it, or limit how much time you spend with that person. Certain issues, such as politics or religion, can also trigger feelings of anxiety. Try to avoid discussions about those things if they cause you anxiety.
For example, if your daily commute to work makes you feel anxious, see if you can take a bus or other type of public transit instead. Try to alter stressful dynamics in your relationships by being assertive so you can communicate your feelings and needs in a clear, direct, and respectful manner. [5] X Research source For example, if you feel anxious because your mom calls you every day, you might say, “Mom, these daily calls are a lot of pressure. Let’s chat on the weekends, okay?” If time management causes you anxiety, use a calendar or scheduling app to keep track of your responsibilities and plan ahead for projects or events. [6] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
Reframe problems and anxiety triggers. If the customers at your job stress you out, think, “This experience dealing with difficult people will serve me well in the future!” Look at the big picture. The next time you feel anxious, put things in perspective by asking yourself: “Will this matter in a month? A year?” If unrealistic standards have you feeling anxious, remind yourself that allowing yourself to make mistakes and adapt to them will make you more successful in the long run. [8] X Trustworthy Source American Psychological Association Leading scientific and professional organization of licensed psychologists Go to source
For instance, instead of becoming anxious because you can’t get your partner to do what you want, focus on how you communicate with them. Research suggests that looking for the “silver lining” of stressful or negative events can actually reduce feelings of anxiety and depression. [10] X Research source Sergeant, S. , & Mongrain, M. (2014). An online optimism intervention reduces depression in pessimistic individuals. Journal of Consulting and Clinical Psychology, 82(2), 263-274. Try to see mistakes not as “failures” but as opportunities for growth and learning. Even reframing daily experiences like missing the bus can help you feel less anxious and upset. [11] X Trustworthy Source Greater Good in Action An initiative by UC Berkeley’s Greater Good Science Center promoting science-based practices for a meaningful life Go to source
Grab a notepad and write down all the things that are worrying you at the moment. Brainstorm how you can fix the issues or prepare for them more appropriately. [13] X Trustworthy Source University of Rochester Medical Center Leading academic medical center in the U. S. focused on clinical care and research Go to source For example, if you are worried about an upcoming speech, make a plan to practice the speech nightly and, at some point, deliver it in front of a mock audience.
For instance, instead of assuming your sister has been hurt, you might think something like, “Maybe she’s in traffic,” or “She might not be able to reach her phone. " You could even look up traffic reports along her travel route.
Unless you’re being threatened in some way, repeat this phrase over and over again until you begin to feel calm: “I am not in danger. I am safe. " It may even help to sit or stand in a corner so that you can see all around you to verify that you are safe.
You may even use light humor when you sense anxiousness approaching. Say things to yourself like, “Bring it on!” or “Give me what you’ve got!” Acting fearless in the face of anxiety and simply accepting that you are feeling anxious may help the feelings to pass more quickly.
Breathe deeply during a panic attack and throughout the day to reduce stress and anxiety. [18] X Trustworthy Source American Institute of Stress Non-profit organization providing resources on stress-management in education, research, clinical care, and the workplace. Go to source Aim to spend 20-30 minutes each day practicing deep breathing. Reciting a script in your head like “I am safe. " or “I am perfectly calm. " may help, as well.
Look up meditation for beginners or online or sign up for a yoga class at a fitness studio near you.
Eat foods high in healthy fatty acids like salmon and avocado in addition to complex carbohydrates such as whole grain oats and brown rice to manage anxiety naturally. Avoid caffeine and alcohol. These substances can actually make anxiety worse. Both alcohol and caffeine can make you edgy and interfere with your sleep cycle.
Try rotating between several different activities, which can help you stick to a regular routine. For example, you might like participating in group sports most. However, you might also really enjoy swimming. Try to make time for both! Always speak to your doctor before starting a new fitness regimen.
Wind down your evening with relaxing activities to help you fall asleep. Take a soothing bath, listen to a mindfulness meditation recording, or read a book. Try to avoid excess stimuli from electronic devices, as the blue light can keep your brain wired and prevent sleep. Avoid drinking coffee, caffeinated drinks, or eating chocolate before bedtime. Reserve your bedroom for sleeping and relaxing only. Refrain from watching TV in bed or doing work.
Psychotherapy. A trained counselor or psychologist will help you come up with strategies to overcome your worries, like challenging irrational thoughts and coping with stress. Medications. Your psychiatrist may prescribe a medication typically prescribed to treat anxiety, such as anti-depressants, anti-anxiety meds, and beta blockers. In some situations, an individual will require both psychotherapy and medications to manage anxiety. Regardless, with proper intervention, anxiety is a curable disorder.
Your journal can be a great place to unload anxious thoughts or worries. However, be careful that you do not use it to ruminate and end up making your anxiety worse. Each day, write an entry that describes your current mood and any details about the day. Include any concerns you might have, like an upcoming test or a first date. Use your journal to strategize ways to relieve these stressors. After you have conducted a short brainstorming session, close your journal and make an effort to leave those worries on the page.
