Did you know that 18% of the population of the United States experiences anxiety in one form or another every year? It is much more common than you might think. A recent stat said anxiety was the number one health issue among women since the beginning of the pandemic. So if you are finding yourself faced with anxiety, you are not alone. Here are some of the short term and long term things you should do to help tackle your anxiety in life.
If you feel anxiety creeping up on you take deep breaths and try to relax. Breathe in as deeply as you can, hold to the count of five, and then release it slowly. Repeat that over and over until you feel better, thinking about nothing else but your breathing.
Go for a Walk
Going for a walk, no matter where you are is removing yourself from the situation and allowing you time to calm down. It can sometimes also be helpful to practice the previously mentioned deep breathing as a way to focus your mind on something other than whatever it was that caused you the anxiety. Return only when you feel you have that anxiety attack under control and don’t be afraid to stop and take a few minutes to yourself.
Do a Brain Dump
Sometimes anxiety comes on because your mind is just so full. Like the stress, you feel in a loud crowded bus where you can’t even hear yourself think. When this happens it is time for you to do a brain dump. Break out a journal or your phone and just start writing. Write down everything that pops into your mind. Everything that is stressing you out. Then give yourself permission to forget it. When you’re mentally in a better place you can go back and read through your brain dumps to make sure nothing important is forgotten.
Learn Your Triggers
It’s important to learn what is triggering your anxious feelings and why. For some people with chronic pain, the idea of flying is anxiety inducing because you are trapped. No matter how much pain you are in you cannot get off that plane until it lands. For that reason, they may choose to take road trips instead of flying. With a car, they are in control and they can get out of the car for a bit absolutely anywhere they want. Learn what it is setting off your anxiety and then…
Focus on What You Can Change
Try to avoid your triggers if at all possible and if you can’t well then…focus on the things in your situation that you can change. This might mean looking for a new job, leaving a crowded area, or any number of other things. Find the things in your anxiety-inducing situation that you can change and change them. This little bit of control over your environment will help you from completely spiraling into an anxiety attack.
Change Your Diet
If you are someone who suffers from anxiety frequently you might want to consider changing your diet. There are some foods, like those with caffeine that will make your anxiety worse. You might also consider drinking green tea, taking valerian root, and adding both dark chocolate and lemon balm to your diet. All of these foods are proven to help with reducing anxiety long term. But, it can take about 3 months for your body to really start to feel the impact.
Ask For Help
Finally, if you are suffering from anxiety, know that you are not alone and that you don’t have to do it alone. Seek professional help. Even if you don’t want to be medicated to treat your anxiety they can help you with behavioral therapy and other methods of dealing with anxiety. What’s shocking is that only 37% of those people seek treatment for this disorder which is completely treatable.
Have you or your kiddos been feeling anxious? I know I have, more than ever before too. I hope these tips help you tackle those feelings and get you back to your happy, healthy self.
LaToyia, The Motivated Mom