Fortunately, there are many effective treatment options. This includes self-management. To complement your work with a mental health professional, it is essential that you take daily steps to address your anxiety. A strong first step is practicing some self-education.
What Are Anxiety Disorders?
As stated above, some anxiousness and nervousness are normal. In fact, anxiety can sometimes be helpful—alerting you to situations that require your attention. An anxiety disorder takes this useful scenario to an extreme, e.g.
- You are easily triggered
- Once triggered, this leads to an overreaction that you cannot control
- These anxiety-driven overreactions hamper your ability to handle daily life
There are several different types of anxiety disorders but common symptoms exist. For example:
- Constant worry
- Sleep problems
- Digestive issues
- Heart palpitations
- Sweating, shaking, trembling
- Intrusive thoughts
- Withdrawal and isolation
- Loss of concentration
The severity of such symptoms will vary but you can take personal steps to manage them.
7 Self-Help Steps to Managing Your Anxiety
1. Practice Daily Self-Care
Anxiety can thrive when you feel weak or compromised. With that in mind, commit to a daily self-care regimen. Some elements to include:
- Consistent sleep schedule
- Daily exercise and physical activity
- Healthy eating choices
- Stress management and relaxation techniques (meditation, etc.)
2. Take Regular Breaks From Your Devices
If you didn’t have anxiety before scrolling on your phone, you might have it afterward. Your devices and apps are consciously designed to highjack your attention. And nothing keeps your attention like fear. Set aside a few time periods each day when you power down your devices and clear your mind. Ideally, use these tech breaks to practice the above-mentioned self-care.
3. Keep an Anxiety Journal
Identify your triggers, for reactions, and how you calmed yourself. The more familiar you become with these patterns, the easier it is to identify and then manage them.
4. Keep a Gratitude Journal
Even in anxious moments, there are countless reasons to feel grateful. Keep track of these reasons. Write them down. Refer to this journal when you need to shift your focus away from worry and fear.
Do not isolate yourself. Find a healthy balance of solo time and social time. Social anxiety can make this challenging so start with video chats and phone calls if necessary.
6. Help Others
Some clichés exist for good reason. For example, helping others always makes you feel better. In this case, putting your focus on someone else gives you a break from the non-stop chatter of anxiety.
7. Ask For Help
You do not have to feel ashamed or alone. Help is always available (see below).
Get To the Root of the Problem
To repeat, there are many effective treatments for anxiety. Unfortunately, less than 40 percent of those struggling with such a disorder seek out professional help. So, simply put, a powerful first step is to contact a therapist. Committing to weekly sessions is an ideal setting to explore the deep, underlying causes of your disorder.
While you use the suggestions above to manage the symptoms, you and your counselor will directly address the root of the problem. This approach can enable you to a place of long-term results and recovery. Anxiety is common but healing is even more common. Let’s get that process started with a free consultation.