Anxiety is associated with high levels of uneasiness and fear. You have all experienced stress at least once in your lives, mainly due to uncertainty. While a mild feeling of worry is a part of our everyday lives, some people may struggle with it.
If you find yourself with severe anxiety, you may feel helpless or overly confused, affecting your performance. Anxiety also causes emotional and physical symptoms, which need to be addressed urgently to avoid adverse conditions like depression. If you struggle to manage anxiety, read on to find five tips to help you self-manage your anxiety.
Learn First Aid
Anxiety attacks can cause your body to go into fight or flight mode. You may experience increased cardiac activity, reduced blood flow to the heart, or heightened cortisol levels. In extreme cases, severe anxiety attacks can lead to blood pressure which increases chances of stroke and heart attack.
You can also visit MyCPR Now to learn how you can deal with anxiety panics. Anxiety may be accompanied by physical chest tightening, reducing blood flow, increasing chances of a heart complication. Chest compressions can help in relaxation and improve blood flow reducing adverse effects.
Take Deep Breaths
Taking deep calm breaths can help you relax. Anxiety increases breathing patterns, which can make you feel lightheaded and dizzy. Heavy, fast, and shallow breaths increase anxiety.
Taking gentle breaths can help in reversing the condition. Preferably, count up to three, holding your breath and then releasing it through the mouth. An even breath will slow down your heart rate, calming you down.
Yoga can help reduce tension and promote relaxation. While faced with anxiety, you may start holding tension in your jaws, neck, or shoulders. Muscular tension is fed to the brain, increasing your levels of uneasiness. Yoga can help reduce physical tension-reducing anxiety.
Yoga interrupts the worry cycles, which enables you to let go of all the worries bothering you, which can help you remain present at the moment. Yoga is crucial in increasing awareness of your body, lowering physical tension and anxiety.
Write down your triggers and how you are feeling at the moment. Journaling down will help you get your thoughts off your head. It will also help you understand what happens when you panic.
This strategy would also help you spot patterns of these experiences, making it easier to manage the anxiety in the early stages. You can also take note of the positive things that are happening at the moment. While anxiety can make you worry about many things, notice good things that can help you relax. Don’t forget to be kind to yourself.
Find a quiet place and sit in a comfortable position. Slow down your thoughts, be present and observe your surroundings without judgment. Anxiety can make you worry over things that have not happened yet and probably will not occur. Meditation can help you stay in the present moment, reducing worrying thoughts.
Anxiety may be a part of your life, but it should not affect your daily performance. While it may be unavoidable at times, it is vital to understand its triggers and how you can manage them. This article highlights four essential tips that hopefully will help you manage anxiety by yourself.