Are you anxious most of the time? All of the time?
Did you sleep well last night? Or were you unable to shut off your worrisome thoughts?
Does it feel like you are constantly on edge or pushed into overwhelm by the slightest upset?
Anxiety is fine when it performs the way it is meant to: as a life preserver, an alarm bell, or wise internal advice to fight or flee.
But your anxiety is controlling much more than those rare, truly dangerous moments.
Your anxiety is taking over your life and getting in your way.
It is exaggerated, persistent, demanding, and ringing false alarms much too often.
Enough is enough.
It’s time to put anxiety back in its proper place and put you back in control.
Consider these commonly recommended tips to help you overcome anxiety
- Time-outs are good. Take as many as you need. Taking a moment to seek moments of clarity can go a long way in calming anxious overreaction. Try yoga, meditation, or relaxation techniques. Stepping back from the problem helps clear your head.
- Breathe. Deep breathing soothes the body and mind. It helps settle your overactive sympathetic nervous system. Deep-breathing exercises reduce hyperventilation, rapid heartbeat, and other anxiety symptoms.
- Eat like a person. Your body and mind cannot function well on skipped meals or poor nutrition. Healthy, energy-generating snacks are important. Whole, fresh foods are ideal.
- Limit liquid aggravation. Alcohol and caffeine can trigger anxious episodes and panic attacks.
- Don’t skimp on sleep. Anxiety takes a toll on you, allow yourself to recuperate when you feel stressed. Also, develop a bedtime routine and get enough sleep regularly to ensure less anxiety in general.
- Exercise everyday. Shoot for 3 to 5 times a week to help offset the effects of stress on your body and increase the flow of “feel good” brain chemicals.
- Check the head chatter. Your internal dialogue may be shaping your negative thinking and fueling your worry. Think about what you tell yourself on a regular basis. Do you often compare, catastrophize, or generalize? How much time do you spend ruminating about the past or dreading the future?
- Practice self-compassion. Your best effort is reason enough to be proud. Resist the urge to pin your self-esteem on perfection. Treat yourself, your body, and your time kindly and with respect.
- Accept that much of life is out of your control. Acceptance, instead of avoidance, may just open you up to a more stress-free life. Try to challenge your anxious thoughts and put worry and fear in perspective.
- Maintain your sense of humor. Smiles, laughter, and silver linings can make all the difference.
- Develop a generous spirit. It’s hard to get so wrapped up in negative thinking and internal stressors if you are focused outward. Seek out ways to become active in your community and help others.
- Learn your personal triggers. Can you identify what makes you anxious? Practice paying attention to what happens. Record what you’re thinking and feeling physically and emotionally. Then, try to look for patterns to address.
- Share your struggles with someone else. Tell friends and family how you’re feeling. Express how you need help and seek out a therapist for professional guidance. Try out a support group for encouragement.
It’s time to restore control, comfort, and balance again.
As you practice replacing fear-based thoughts with positive ones, meeting the needs of your body optimally, and allowing yourself compassion and support, you’ll begin to feel better and fully enjoy your life again.
