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Anxiety disorders are one of the most prevalent mental health issues in the developed world. And, they appear to be on the rise. As a result, it is becoming increasingly important to educate the general public on how to effectively deal with the symptoms of anxiety.
Now, there is no denying that psychiatric intervention can be incredibly helpful for individuals diagnosed with this condition. At the same time, there is quite a bit you can do by yourself to improve your prognosis even further. If you are interested in getting your condition under control, here are some of the tactics you can try:
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Identify Your Triggers and Create a Plan
In certain instances, figuring out what your triggers are is relatively simple. They may be fairly obvious, such as a hostile work environment, consuming too much alcohol, or some other anxiety-inducing situation. In other cases, however, it may not be as easy to identify your anxiety triggers.
If you are having a hard time determining why you get anxious, it is time for some reflection. Carefully consider all the situations in which you have become anxious. Then, make a note of what took place before an episode. Do this for every incident you can think of until you come up with a pattern.
Now, keep in mind, you may have more than one trigger. So, don’t discount the fact that you may be having a negative response to various different factors. Once you can pinpoint what is causing you discomfort, it is time to can be incredibly helpful of action to reduce their impact.
You may be able to avoid some of your triggers outright. For example, if your anxiety is initiated or worsened by caffeine or alcohol, you can attempt to cut these things out of your life. However, if you are being triggered by a stressful workplace, you won’t be able to do much right away.
What you need to do, under these circumstances, is to figure out appropriate coping mechanisms. A psychologist or therapist can help you determine which strategies may be most useful to you. After a while, you will be able to reach for these coping mechanisms automatically and reduce or even prevent panic attacks altogether.
Counteract Your Negative Thoughts
If you are an anxious person, it can often feel like you have no control over your negative thoughts. They often intrude at the most inopportune moments and can take over your subconscious quickly. After this, you may find it nearly impossible to break out of this cycle of negativity.
There are two ways to counteract this. First, it is important to question every harmful thought that enters your mind. For instance, if you think, “I am a useless person, I’m no good to anyone” stop for a moment and prod at this. Have you really been of no use to anyone? If you examine this thought you should be able to come up with several instances where you have actually helped people. This should take some power away from the negative emotion.
Another thing you can do is to make a note of every negative thought that pops into your mind. Oftentimes, you can feel helpless because all this pessimism is trapped within your mind and is thus, internalized. When you write it down, these problems can seem less daunting. Once they are on paper, you may even find that they are false and you might be able to come up with proper solutions to the issues.
Create a Support System for Yourself
When you are an anxious person, it can often be difficult for you to get social support. This is because many people in these situations isolate themselves. If the sufferer is in a relationship, the symptoms of anxiety disorder can even endanger it.
Nevertheless, it is important that you create a good support system for yourself. Make friends and family members understand what you are going through. You can even teach them certain strategies that can help you get out of a panic attack or reduce your anxiety level.
Of course, it isn’t possible for these individuals to be around you at all times. This is why you should consider getting an emotional support animal. With the right certification, you will be able to take your ESA to numerous places with you. You can learn more about this option from sites such as https://usserviceanimals.org/support/faq and determine if it is the right choice for you.
Lead a Healthier Lifestyle
Although you may not realize it, a poor lifestyle can have a direct – and negative – impact on your mental health. Thus, if you don’t take care of your body properly, you will be more prone to experiencing various symptoms of anxiety.
A good place to start is by getting more sleep. Experts have always known that sleep can have an impact on emotion regulation. Therefore, if you work on getting around 7 to 8 eight hours of sleep at night, you will find it easier to deal with negative thoughts and depressive moods.
Another thing to do is to get more exercise. Workouts have been shown to increase hormone release like endorphins and serotonin which are known to boost your mood. However, exercise can have far more benefits than that. It can increase your self-esteem, self-confidence, and may even help you develop more positive relationships.
Last but not least, work on your diet. In particular, cut out processed and sugary foods that can cause your mood to crash without warning. Instead, focus on eating lots of fresh vegetables and fruits and drink enough water.
As mentioned, cutting out alcohol and caffeine can be a good idea as well. This is something that you should consider even if these substances aren’t direct triggers of your anxiety. At the end of the day, they do impact emotional and physiological functioning so it is best to reduce their consumption as much as possible.
If you are looking for effective ways to curb your anxiety and its symptoms, these are some tips to try out. For the best results, try a combination of them.
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