Shaking of hands, excessive sweating, and nervousness – everybody has been there before. It can be right before you attend your 10th board or your first scuba diving deep into the ocean. The spiral of thoughts may come and go, but a few symptoms honestly are present just to put your mind at ease.
In simple terms, anxiety is nothing but a natural response to stress. It is a feeling of uneasiness, such as worry or fear, which can be more or less in severity. Anxiety can be a normal and healthy response to certain situations, as it can help you stay alert and focused. However, when anxiety becomes excessive or persistent, it can interfere with daily life and cause significant distress.
Here are 5 ways to tackle anxiety easily:
Ground yourself:
This trick works like a charm, but gets better in time. If you are undergoing a panic or anxiety attack, I want you to do this:
Activate your senses
Start counting 5 things that you can see. Start checking 4 things that you can touch (can be anything that’s lying next to you. A book, your pet, or your phone.) Try to check for 3 sounds that you can hear and 2 things that you can smell. In the end, try to identify 1 emotion that you can feel. This is very helpful to anyone who loses their sense of surroundings.
Practice relaxation techniques:
Sometimes, we often forget that breathing is the first task that we must focus on more than getting on that important call at 9.00 am. Deep breathing, progressive muscle relaxation, visualisation, and meditation can all help you reduce feelings of anxiety. These techniques can help you calm your mind and body and reduce tension and stress. Such practices can also help in maintaining a good physical health too. Don’t worry, it might feel stressful in the beginning. But with time, you will be comfortable.
Exercise regularly:
Exercise is a natural stress reliever and can help you manage anxiety. Indulging yourself into physical activities may release endorphins, which are natural mood-boosters, and can also help you sleep better, which can further reduce anxiety. PS: Bonus is you get rid of the belly fat!
Challenge negative thoughts:
Distraction is the key. Anxiety can be fueled by negative and irrational thoughts. The spiral gets so bad that your head starts hurting. When you notice negative self-talk, try to challenge those thoughts by asking yourself if they are realistic and objective. Then, try to reframe those thoughts in a more positive and realistic way. For example, ‘I need to try harder at work’ can be rewired into ‘How can I work better to get the desired results?’
Practice self-care:
As there’s a saying, you can only pour love and care into others only if your vessel is whole. Taking care of yourself is the first step. It can be a nice piece of cake, a new haircut, or a trip to your favourite destination alone. Doing things that you love can help you manage anxiety. This includes getting enough sleep, eating a healthy diet, and doing things you enjoy. Self-care also involves setting boundaries and saying no to things that might increase your anxiety levels. Wanted to buy that dress you loved? Go get it!
Get help:
Sometimes, it can get pretty bad. But that doesn’t mean that there isn’t a way out. Talking to a trusted friend, family member, or mental health professional can help you manage anxiety. Support from others can provide comfort, reassurance, and perspective, and can help you feel less alone in your struggles. Don’t be afraid to reach out for help when you need it. Sometimes that one move can change your life.
In the end, we are all humans. Whatever that’s bothering you, shall pass. Think of such thoughts as clouds. It comes and goes. Don’t let a gloomy cloud keep you from the sun that shines behind!