Everyone experiences occasional anxiety; this is a normal part of life. Several things can trigger anxiety, the most common being meeting your partner’s family, your first day at a new job, or giving a presentation in front of a large congregation. However, people with anxiety disorders experience excess apprehension, fear, and panic in everyday situations, affecting their normal functioning and overall quality of life. Many people with anxiety North Chelmsford disorders need medications or psychotherapy to manage their symptoms, but the following coping strategies and lifestyle changes may help.
Establish your triggers
Finding your triggers and learning to manage them is the best way to get to the root of your anxiety. You can easily identify obvious triggers, such as smoking, caffeine, or drinking alcohol. However, other times they can be less obvious, and you may need the help of your therapist. For example, long-term problems like financial or work-related situations may take time. Once you have established the cause of your anxiety, try to limit your exposure if you can. Unfortunately, some triggers are hard to avoid, for example, if it is due to a stressful work environment that you can’t change immediately. In such cases, you want to use other coping techniques, such as deep breathing.
Keep a journal
Write down your thoughts and emotions in your journal each day, whether you feel anxious or not. Doing so is a good way to track when you experience anxiety, how you feel, and the triggers. Some people feel calm and relaxed as they write down their thoughts.
Redirecting yourself to focus on things other than your anxiety may be helpful. For example, exercise is a good way to manage your emotions and reduce stress. Besides improving your mood, exercise is a proven way to keep your weight down and stay healthy. Develop a routine to remain active during most days of the week. If you have been inactive for a while, start slowly and gradually increasing the duration and intensity of your activities. Other things you can do to distract yourself include listening to music, praying or meditating, watching a funny movie, reading a book, going for a walk, drawing, painting, or writing.
Practice mindful meditation
It takes some practice for one to practice mindful meditation successfully. But once you have established this technique, you can do it regularly, and eventually, your brain learns how to dismiss anxious thoughts when they arise. If you can’t sit still and concentrate, start with walking meditation or yoga.
Spending time with friends and loved ones may help ease your anxiety. However, if you experience social anxiety, spending time with people may be the last thing you want.
Socialization encourages feelings of laughter and togetherness, relieving stress. Being with other people is also a distraction that helps you to focus on other things besides your anxiety. Additionally, social connection eventually helps you to become more resilient to stress.
Call Greater Lowell Psychiatric Associates, LLC to book an appointment with your mental health provider for treatment to improve your quality of life.