Those affected know better than anyone the debilitating effect anxiety can have on a person’s life. Not only does it come in many different forms, but it can also hit out of seemingly nowhere. According to the Anxiety and Depression Association of America, anxiety disorders affect 40 million Americans and are the most common mental health disorder in the U.S. While anxiety is known to be a response to stress, it can sometimes be difficult to pinpoint a cause or trigger. However, even if you’re not able to pinpoint what is causing your anxiety, the following tips can help you handle an episode and manage your anxiety in a healthy way.
1. Reduce Caffeine Intake
Caffeinated beverages perk you up but can make you feel on edge. This is less than helpful when combined with anxiety symptoms because it can hinder your ability to calm down. Try looking for other options such as decaf, teas or even try a new type of drink. Another way to gradually reduce caffeine consumption is to simply drink a smaller size cup of coffee than usual.
2. Practice Meditation
Meditation is a great (and quick) practice you can use to ground yourself and invite positivity into your daily life. Choose a quiet place and think about something you enjoy or care about – something that makes you happy. It’s okay to let your mind wander! Maintain deep, steady breathing or try a deep breathing exercise such as the 4-7-8 Breath (Relaxing Breath) developed by renowned health care leader Dr. Andrew Weil.
3. Get Better Sleep
Lack of sleep can be detrimental to your mental health. Establishing a sleep schedule routine such as going to sleep and waking up at the same time each day not only helps your body recoup but can help you achieve a calmer and clearer state of mind. As a result, improving your sleep can have a positive impact on your levels of anxiety.
4. Warm Shower/ Bath / Massage
Sometimes all it takes is a relaxing, warm bath or shower to soothe your mind. Massages are also great for relieving muscle (and mental) tension.
5. Go Outside
Getting some sun at the beach, going for a walk in the park or reading under a tree, and exploring nature has many health benefits. Harvard Health has also found that simply listening to sounds of nature can help instill feelings of calmness. Even looking at pictures can help!
6. Talk To Others
Talk to someone you trust, or seek the guidance of a professional. Asking for help is not a sign of weakness but a strong step you can take towards taking care of your mental well-being. You don’t have to be suffering from a mental health disorder to benefit from seeing a therapist.
Our caring and compassionate team is here to help with personalized treatment options. Restorative Brain Clinic’s Counseling Program offers group therapy for those who prefer to meet with a support system and individual counseling for those who prefer privacy and the confidentiality of a one-on-one relationship. Contact us to learn more about our services and how we can help you achieve the well-balanced lifestyle you deserve.