With the gloomy pandemic and economic recession, anxiety and panic attacks are rising. There's never been a better time to figure out how to manage anxiety in your daily life. According to the WHO, 1 in 13 people suffer from anxiety globally. Let’s face it; we live in a time, unlike any other in our living memory. The pandemic has upended all aspects of our lives - from interpersonal relationships, careers, finances, education, and general health and wellbeing.
So, if you feel a little more anxious than usual these days, you are not alone. In this article, we will discuss five tips to manage anxiety in your everyday life. As always, consult your doctor and seek help if your condition is chronic and seems to be worsening.
Tip #1 Reframe Your Thoughts
You need to pay attention to chronic anxious feelings that are more than just the fleeting fearful thought. The first thing you should do is acknowledge them.
People suffering from anxiety often dwell on the worst-case outcome of any situation. The ‘what-ifs’ consume our minds and thoughts, continually triggering the flight-or-fight physiological responses in our body. That leads to the symptoms we often feel: anxiousness, panic attacks, heavy breathing, etc.
It is essential to take a deep breath and rebalance and reframe your thoughts. Say, you are obsessing over the worst possible result of a significant deliverable at work. Reframe that thought from focusing on what could be the worst-case to something like, “I recognize that I am nervous about this big deal presentation, and some things may go right, and something may go wrong.”
Rebalancing and reframing thoughts will allow you to calm your nerves and reduce your stress level.
Tip #2 Refocus on the Now
Global pandemics and economic recessions have a way of making us worry about the future. The future we envisioned and worked hard towards will appear to be in jeopardy when the normal circumstances around you have been upended.
Your kids are staying home, you are worried about your job security, you are concerned if you will be able to make your mortgage payments in the winter, or spring, or into 2021. So many of those thoughts are future-oriented.
One of the best strategies to deal with these recurring obsessive thoughts of the future is to refocus. Tell yourself that nobody can predict the future - because if they could - they would have predicted what is happening today and avoided the bad.
Refocus your thoughts on the tasks at hand today. Focus on getting through the day. What is it that you need to do to make your day successful and fruitful? What can you do today to keep your family safe right now!
Once you refocus your time zone to today and the now and not worry about the future - you will automatically feel the sense of calm and relaxation take over.
Experts suggest looking into breathing techniques and meditation to refocus and reframe your mind. Try them right now! Google a video on Youtube on how to practice mindful breathing and meditation to help your anxieties.
Tip #3 Look into Supplements to Help
Yes, there are supplements and medications to help with anxiety. Some of us will need to rely on them more than others. There is absolutely nothing wrong with leaning on the pharmaceutical miracles of treatments for anxiety.
If going on medication sounds like too big a step, consult your doctor to see if natural remedies like CBD oils can help your anxiety. As countries start to legalize marijuana and research its benefits on physical and mental health, studies find that CBD can indeed be a miracle cure for generalized anxiety.
Check out CBD Oil UK to learn more about the various CBD formats and doses you can use to help your anxiety. As always, consult your doctor before trying any supplements.
However, keep in mind, supplements alone will not be the magic pill. They only work when you incorporate a properly nutritious diet and a healthy daily exercise routine. Check out this post about how to get a healthy body without dieting for some inspiration.
Tip #4 check what you're currently using
While some supplements and medications can help with anxiety, other seemingly harmless substances can seriously exacerbate anxiety.
Check your alcohol, tobacco, and even caffeine use. Reduce these substances to as little as possible. If you are drinking daily, try to go without some days of the week. Reduce coffee consumption and try and quit smoking altogether!
Additionally, sugar can be a considerable detriment to anxiety - sorry, sweet-tooths! Yes, sometimes reaching for that sweet treat may seem like the best stress reliever, but studies have found sugar can actually worsen feelings of anxiety.
So, take stock of what you are putting in your body and consider what's making you more anxious.Then look into reducing those items.
Tip #5 Seek Support
One of the most effective ways of dealing with anxiety disorders is to seek support. Talking out your feelings with your best friend, partner, parents, or talk therapists is an effective way of seeking help for anxiety.
Your talk therapist could be a phone call or text message away and there to help you even with the lockdown restrictions. If you haven’t delved into therapy, seek help from friends or family. TALK IT OUT! Talk about your feelings and fears. A friendly ear and a supportive shoulder can go a long way when you are in the midst of a panic attack.
Check out resources online for advice on dealing with similar situations when you are having a bad day.
The effects of this pandemic are going to stay with us for a long time. Adjusting to the new normal is not as easy as it sounds. It is okay if you are struggling and feeling anxious - that just means you are one of the many millions of people struggling with anxiety.
Follow the quick and easy tips above to find comfort today. Consult your doctor before you start any supplements or implement changes.