Tips to help manage anxiety
- Take a break.Practice yoga (if it’s your thing), listen to music, meditate, get a massage, or learn relaxation techniques. I know sometimes it’s easier said than done, but stepping back from the problem can really help clear your mind.
- Eat well-balanced meals. Do not skip any meals. But don’t beat yourself up if you are not always eating lettuce leaves! Do keep healthy, energy-boosting snacks on hand, especially when you know it is going to be a particularly busy day.
- Limit alcohol and caffeine. Sometimes it seems reaching for the coffee/tea or alcohol is the only thing that will revive you; but this can actually aggravate anxiety and trigger panic attacks.
- Get enough sleep.When stressed, your body needs additional sleep and rest, again, easier said than done sometimes when you’re too stressed to sleep! Try things that you know can relax you before bed.
- Exercise daily to help you feel good and maintain your health. Any exercise is better than none at all. Even if it is chair exercise, moving your arms and stretching out your legs.
- Take deep breaths. Inhale and exhale slowly. Concentrate on every breath. Make a point of clearing the space in front of you, there’s nothing worse than trying to relax if you are staring at an overflowing desk! A good tip is to have a photograph or picture of something positive in front of you and focus on that.
- Count to 10 slowly and then count backwards. Repeat, and count to 20 if necessary.
- Do your best. Instead of aiming for perfection, which isn't possible, be proud of however close you get. Delegate, take the pressure off yourself and don’t feel guilty doing so.
- Accept that you cannot control everything. Put your stress into perspective: Is it really as bad as you think, if it is, tackle what you can and make the conscious decision to put everything else on the back burner…for now.
- Welcome humour. I know sometimes the last thing we feel like is laughing. But a good laugh leads to the body releasing endorphins; this is the body’s natural feel good chemicals. Endorphins promote an overall sense of well-being and can even relieve pain for a while. We don’t realise how much we needed a good laugh until we are laughing!
- Maintain a positive attitude. Making a conscious decision to replace every negative thought with a positive one can really help to build a stronger positive outlook. It’s not easy, but it can be done.
- Learn what triggers your anxiety.Is it work, family, health, or something else you can identify? Write in a journal when you’re feeling stressed or anxious, and look for a pattern. Remember to record the good stuff too!
- Open up to those around you.Tell friends and family you’re feeling overwhelmed, and let them know how they can help you. It’s difficult to reach out when you feel others won’t understand or if you are the one others seem to go to when they are in need, but you are allowed to need support sometimes too. Learn to ease back on what you give and take a little for the sake of your well-being! And don’t feel guilty!
