Limit your alcohol and caffeine intake. Alcohol is a depressant while caffeine is a stimulant. Both of them can trigger anxiety flare-ups. If possible, avoid them. Keep in mind that caffeine is present in a wide array of products such as diet pills, chocolate, tea, and headache medicines.
Worry on a schedule. As weird as it may seem, doctors recommend that we puck a time to think about our fears. About 10 minutes should be enough for you to figure out what your biggest worries are and how you can deal with them. Choose your “worry session” interval at the same time every day. Forget about possible and impossible scenarios. Instead, focus solely on the specific things that make you anxious.
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Practice deep breathing. This sends a message to your brain that everything is good with you. It also helps your body and your mind to relax. You can maximize the effects of your deep breathing by lying down on a flat surface with one hand on your chest and the other one on your belly. While inhaling, you should feel the belly rising slightly. Before exhaling, hold your breath for one second.
Control your thoughts. Try to convert negative thoughts into positive ones. With your eyes closed, picture yourself defeating you fears. The more you do this mental exercise, the easier it will become to confront your fears in real life.
Relax your muscles. You can learn some simple relaxation techniques and apply them whenever you can. One of the simplest relaxation methods consists from focusing on one muscle group at a time, contracting it, holding for a few seconds, and then relaxing it. Keep doing this for your whole body, one muscle group at a time. This method is known as progressive muscle relaxation.
Give back to your community. Helping others can make you feel good and forget about your own worries. Volunteer or do some other useful work in your local community. This will not only help you fight your anxiety, but also make connections you may be able to use in the future. You might even make a friend or two in the process.
Detect what triggers your anxiety. Think about the times when you find yourself filled with anxiety and fear. If it helps you, write down these moments. Try to identify patterns and work to find ways you can either avoid or face these negative feelings. By understanding what causes your anxiety, you’ll find it easier to fight it.