Do you sometimes feel like anxiety is ruling your life? If so, you're not alone. In 2013, an estimated 3 million Canadians (11.6%) aged 18 years or older reported that they had a mood and/or anxiety disorder. More than a quarter (27%) reported that their disorder(s) affected their life "quite a bit" or "extremely" in the previous 12 months making it one of the most common mental health conditions. Basic activities and the ability to work are challenging for many. While there's no one-size-fits-all solution to managing anxiety, here are six tips that can help you cope with it more effectively.
1. Identify your triggers and avoid them as much as possible
Anxiety is one of the most common mental health disorders, affecting people of all ages and from all walks of life. It can be extremely debilitating, making it difficult to work, socialize, and even leave the house. Many different factors can contribute to anxiety, and each person experiences anxiety in a unique way. However, there are some common causes of anxiety, such as genetics, stressful life events, and certain medical conditions. Identifying your personal triggers is an important step in managing anxiety. Once you know what makes you anxious, you can develop strategies to avoid or minimize your exposure to those triggers. If anxiety is impacting your quality of life, professional help may be needed. Counselling and medication can both be effective treatments for anxiety.
2. Exercise regularly to release endorphins and improve your mood
Exercise can be a very effective way to manage anxiety. When we exercise, our bodies release endorphins, which have mood-boosting effects. In addition, exercise can help to break the cycle of anxiety by providing a healthy outlet for the stress and worry that can contribute to anxiety. For many people, anxiety can be a very isolating experience. Exercise can help to combat this by providing a opportunity to interact with others in a positive way. When anxiety is severe, it can be difficult to motivate oneself to exercise. However, even a small amount of exercise can provide significant benefits. If you are struggling to cope with your anxiety, consider talking to a psychologist or counsellor who can help you develop an exercise program that meets your needs.
3. Spend time with friends and family who make you feel good
Anxiety is a normal emotion that everyone experiences at some point in their lives. However, for some people, anxiety can become so debilitating that it interferes with their ability to live a normal life. If anxiety is starting to take over your life, one of the best things you can do is to spend time with friends and family who make you feel good. Being around people who make you feel safe and supported can help to reduce your anxiety levels and make it easier to cope with stressful situations. In addition, talking to someone who understands what you're going through can be a huge relief. If you don't have any close friends or family members who can offer support, consider seeing a counsellor or therapist. They can help you to understand your anxiety and develop strategies for dealing with it.
4. Practice deep breathing exercises or meditation to calm your mind
Anxiety is a feeling of unease, such as worry or fear, that can be mild or severe. Everyone feels anxious at some point in their life, but for some people, anxiety can be a daily battle. If you're struggling to cope with anxiety, there are a number of things you can do to manage it and feel better. One way to reduce anxiety is to practice deep breathing exercises or meditation. When you're feeling anxious, your breathing becomes shallower and faster. Taking deep breaths helps to slow your breathing and relax your mind and body. Meditation can also be helpful as it allows you to focus on the present moment and let go of any intrusive thoughts. If you find it difficult to manage anxiety on your own, it's important to seek help from a qualified mental health professional. Counselling and cognitive behavioural therapy (CBT) are both effective treatments for anxiety that can help you to understand and manage your anxiety in a more positive way.
5. Draw or write about what's bothering you to get it out of your system
Many people find that anxiety can be debilitating, preventing them from living their life to the fullest. If anxiety is something you struggle with, know that you're not alone. In fact, anxiety is one of the most common mental health disorders in the United States. Thankfully, there are a number of ways to cope with anxiety, and one of them is to simply express what's bothering you. Drawing or writing about your anxiety can help to get it out of your system and serve as a form of cathartic release. Of course, this isn't a replacement for professional help, but it can be a helpful way to deal with anxiety on your own terms. So next time you're feeling anxious, grab a pen and paper and let it all out.
6. Avoid caffeine, alcohol, and other stimulants that can aggravate anxiety symptoms
Many people turn to coffee, energy drinks, or alcohol when they're feeling anxious. But these substances can actually make anxiety worse. Caffeine and other stimulants can increase your heart rate and make you feel jittery. Alcohol may seem to help you relax at first, but it's a depressant that can eventually make anxiety worse. If you're struggling with anxiety, it's best to avoid caffeine, alcohol, and other stimulants. Instead, talk to a psychologist or counsellor who can help you develop healthy coping mechanisms. With proper treatment, anxiety can be managed in a way that doesn't involve potentially harmful substances.
If you are struggling with anxiety, there is no need to feel ashamed or embarrassed. Millions of people deal with this condition on a daily basis. The good news is that help is available and there are many strategies that can be used to manage symptoms. Our team of anxiety psychologists have years of experience helping people just like you overcome their struggles and regain control of their lives. Don't hesitate to contact us for more information or to schedule an appointment. We would love to help you get back to feeling yourself again.