Do you feel nervous, stressed out, or tense about most situations most of the time? You might be experiencing anxiety. Everyone gets anxious from time to time; however, some experience excessive and pervasive bouts of it.
Anxiety disorders are the most common mental illnesses in the United States, affectingaround 40 million adults. There can be many causes for this. For instance, it might be something you had since childhood that you didn’t outgrow. Or you might be overwhelmed with bills and other responsibilities you have to deal with. Whatever the cause is, you can overcome it.
The good thing is you don’t always have to rely on prescription drugs to combat anxiety. Here are some ways that can help you overcome this condition.
- Think about how you view yourself
Anxious people often see themselves differently than how others see them. Often, they have preconceived notions about themselves, which are sometimes negative. Thoughts like not being good enough, not being prepared adequately, or not being enough at all can dampen self-esteem.
A strategy that can help break your anxiety is cognitive restructuring. These are a series of questions that you can ask yourself to logically evaluate thoughts that make you anxious. For example, if you’re going on a blind date and it’s making you nervous, you can start asking these questions.
- Are you sure you will be rejected?
- Is rejection the worst thing that can happen?
- Does it make you a bad person if the date doesn’t work out?
Knowing the answers to these questions can help you understand what you feel. What is there to be anxious about? If a date doesn’t work out, you can try the services of companies likeLuma Luxury Matchmaking. They canset up a more pleasant date for you.
Sometimes a person’s imagination tends to magnify non-existent problems, and that leads to anxiousness. Give yourself a break and avoid negative thoughts. Concentrate on the things you can change, count everything good about yourself, and don’t dwell on problems.
Working out seems like the last thing you want to do if you have an overactive mind. However, exercise is one of the best ways to solve anxiousness, as any physical activity is excellent for mental health. That excess energy driving your restless mind can be spent working and toning those muscles.
Exercise raises endorphins and serotonin, which help us feel happier and better. When you feel good, your mental state changes. When you exercise, you lose focus on your problems and concentrate on the routine at hand.
So to combat anxiety, incorporate at least 15 minutes of exercise a day. It would be great to do 30 minutes to an hour, but the important thing here is to do it. It doesn’t have to be an intense workout, just enough to break a sweat and get you moving.
- Get eight hours of sleep
People need sleep to function correctly. Their brains need rest so that they can process the information they got throughout the day. Their bodies need sleep to recover lost energy.No matter how much you believe yourself to be a night owl or survive on three hours of sleep and energy drinks, you need a good eight hours of sleep to function and recover adequately.
If you find that you can’t sleep, create a routine where you’re conditioned to feel sleepy at a particular time. Whether it’s medication or reading a book, develop a pattern that can help you relax before bed. Getting the proper amount of sleep can condition your mind to wake up relaxed and ready to face the day.
- Practice relaxation techniques
Doing relaxation techniques before doing something that makes you nervous or whenever you’re feeling anxious can help reduce anxiety. These techniques can include meditating, praying, journaling, deep breathing, and visualization.
- Look at the positive things
No matter what situation you’re in, there is always something positive in it. Take a moment to emphasize it in your mind. Pay attention to things that go right in your life. Not only can your anxiety slowly vanish, but your mood can also change for the better.
- Take time to prepare
In most cases, preparation is vital. If you’re doing a report, make sure to rehearse what you’re about to say and visualize the questions you might get. This can help you feel a bit more in control, and you can look more confident.
- Accept that it’s okay to make mistakes -and forgive yourself
Another way to overcome anxiety is to accept that nothing is perfect and that not every negative thought is terrible. Accept that mistakes do happen, and if they do, allow yourself to commit them.
You can’t control what will happen; all you can do is go out there and live in the moment. If you have prepared but still can’t let go of the anxiety, accept the emotion and be prepared for any mistake. Accepting that you can’t control the future and the mistakes that might happen can make you more forgiving of yourself and less tense in a situation.
Always Be Mindful of Your Thoughts
Anxiety is an issue that many people face daily. It can affect your behavior, relationships, and lifestyle. If you need help dealing with the matter, don’t hesitate to call a professional for help. Only you will know what can work for you. Learn how to control your anxiety and not let it control your life.