Anxious and Worried? Take control over your anxiety.
Everyone worries or feels anxious at times, and these are normal emotions to feel in stressful situations. Sometimes though you may feel anxious even after the situation has passed, and the constant worry can negatively affect your life and relationships,
Symptoms may include:
- Feeling nervous, or tense
- Racing thoughts
- Feeling that something bad might happen
- Short of breath, heart racing
- Trouble relaxing or enjoying
- Irritable or easily annoyed
More on managing anxiety
Talk therapy - Professional counsellors may be able to do more than help you with your symptoms of anxiety. They will be able to help you challenge your underlying beliefs that may be holding you in a negative thought-cycle. In a safe counselling space, you can explore where your thoughts came from, perhaps from a way of thinking you learned as a child. You can learn new, more positive and healthy ways to look at things. You may be reminded that uncertainty is a normal part of life, and that you cannot control everything that happens around you.
Relaxation - Anxiety may cause your body and mind to be in a constant state of stress which may impact your physical and mental health. Plan to include regular stress-relief in your life. For Example slow, deep breathing, meditation and stretching exercises. Reading and watching something amusing is also good relief and may shift you to a mind-set that allows you to think more calmly.
Challenge negative thoughts - Once you are able to monitor your thoughts without engaging in them, you can then evaluate what is going on. Look for evidence to support your negative thoughts, and also for evidence against them. Practice more realistic thinking by weighing up the best possible outcome and the worst possible outcome to find the most likely outcome.
Good health habits - A healthy and balanced lifestyle can support you to manage your symptoms of anxiety. Eat regularly to avoid spikes in blood sugar and cravings, and eat foods that stabilise your mood, like whole grains, vegetables, fish and nuts. Cut back on caffeine, which may be increasing your anxiety and affecting your sleep. Exercise regularly to relieve stress and tension, and to boost your physical and mental energy. Incorporating 30 minutes of exercise (e.g. walking) per day helps. our bodies to rebalance. Keep a regular healthy sleep cycle.
Keep in touch - Make an effort to spend time with people you trust, who are positive and caring, so that you are able to share your anxieties, and be supported.
If you have tried many of these ideas and still experiencing anxiety, get help from a counselling service, or ask advice from your doctor.
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