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Anxiety is a common and challenging health concern for many individuals. Whether your anxiety appears in childhood or well into your adulthood, it’s never an easy condition to navigate on your own. The good news is that you don’t have to figure out how to move forward all by yourself. Here are five action items to help you deal with the day-to-day anxiety in your life.
1. Take a Deep Breath
For many with anxiety, short, shallow breathing is a common side effect. This type of breathing actually tells the body to become more stressed, as it’s an indicator that you’re in an unsafe or dangerous environment. When you feel those shallow breaths coming on, remind yourself to fill up from the very bottom of your belly. Taking a few full, deep breaths will help calm your entire nervous system, so you can keep your anxiety at bay.
2. Unplug Before Bed
One of the most important parts of the day for anyone is the time for sleep. This is especially true for those with anxiety. When you find yourself lying in bed, unable to drift off, you may feel even more anxious than you did before. That is why a supportive wind-down routine is essential for getting a good night of rest. To create a healthier sleeping environment and invite the body to relax, set down your electronics at least an hour before bed. This will cut out stimulants that could otherwise keep you up, tossing and turning long after your bedtime.
3. Opt for Herbal Tea and Skip Happy Hour
Caffeine and alcohol are two popular elements of social culture. However, for someone dealing with anxiety, they can be detrimental to your overall wellbeing. Both substances tend to increase anxious behavior. Although alcohol may seem to be calming at first, it can actually lead to worse feelings of anxiety after it has worn off. Instead of consuming either of these beverages, consider drinking herbal tea to help calm you down. Not only can herbal tea help you unwind, it can also improve your digestive system and reduce pain and soreness.
4. Create a Safe Space
When you’re feeling anxious, have a place you can go to that feels comforting and inviting. According to House Method, creating a mindful space in the home to relax and rejuvenate can help when you start to experience anxiety. Even if you can’t have an entire room for yourself, consider designating a specific corner or nook that is just for you.
In a similar vein, regular self-care can help you maintain a calm and steady mind. Whether that is a trip to the nail salon, a massage or a simple facial at home, set aside time in your weekly routine to give yourself an extra boost of pampering.
5. Practice Presence
Most of the time, anxiety stems from concerns about the past or the future. To help yourself quell those thoughts, practice bringing yourself into the present moment. You can create a more formal meditation practice or simply ask yourself, “What is happening right now?” This will get you out of your head and into your current situation.
Anxiety can feel overwhelming at times. Often, even when you do begin to incorporate these action items into your life, it may not feel like anything is happening immediately. Trust that long-term change takes consistency and time. By combining these five strategies with support from your trusted medical professional, you can navigate your life with less anxiety.
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