The Anxiety and Depression Association of America (ADAA) reports that anxiety disorders affect 40 million adults in the United States over 18. If you need relief from anxiety, then check out these 8 ways to help manage it, keeping yourself in a healthy state of mind.
8 Ways To Help Yourself When You Have Anxiety
1. Gain control over your schedule.
For this tip, all you have to do is tell yourself (and really believe it) that there are set times for certain things during the day.
Worrisome thoughts can try to take over your whole day, but if you tell them no and that they are not yet on the schedule, they will have to give in to your demands.
For example, say you are worried about your finances, and you plan to discuss the matter with a friend at 3 p.m. who is good with finances.
However, it is the day before your appointment, and your mind is racing about the topic. Sit down, relax, and tell yourself, “I already have this handled. I will go over my finances at 3 p.m. tomorrow. Do not worry!”
2. Prove to yourself that you were wrong to be anxious.
Facing your anxieties is similar to facing your fears. What are your thoughts bringing up about an upcoming situation? For example, say you have test anxiety. Your thoughts are most likely showing you images of yourself sitting in the test situation, freezing up, breathing shallow and fast, and doing poorly.
You could mimic the test situation at home. Pretend that your kitchen table is your desk at the testing location. Take out a blank sheet of paper and number it 1-20. When a family member says, “Go,” then begin writing answers of any type besides the numbers. Your answers will be facts that you know.
If you get stuck, your family member will look at the topics you wrote on a sheet of paper prior to this pre-test and ask you simple questions such as, “What do you know about _____?” or “What is the meaning of the word “_____?”
Then when your family member notices you have finished the pre-test, he or she will say, “Done. You can hand in your test now.” Give him or her the list of facts. Then wait for the family member to congratulate you on what you know.
3. Create new habits of relaxation.
Everyone has to learn about how to manipulate their own physiology. You can make yourself breathe faster or slower at will. You can make your body divert more blood circulation to an area of your body at will. Starting with the breathing is the easiest place to start.
After practicing breathing techniques for about 30 days, you will have mastered manipulation of your own breathing processes. You will also realize that it has become easier to adapt the method to what is happening in your life.
4. Know that every primary care center and every family health care center treats anxiety disorders.
Mental health is just as important as physical health. Your family health care center doctors will ask you questions about your mental health to see if you may need a referral or not. They are just as concerned about you as your family members are. They will offer you solutions for your anxiety.
5. Do the best you can.
By doing your best and knowing that you are learning many new things each day of your life, you only go from success to success. Even times where you made mistakes are transformed into stepping stones. Do not hold yourself to perfectionistic standards.
6. Strive for perfection only on the important things.
It would be incorrect to say that you should never strive for perfection. The problem is when the perfectionism is applied to everything in life. Decide on three or four areas of perfection in your life, but never including relationships on that list! People are imperfect and always learning new things, so you can never hold them to a high standard all the time!
Some examples include work projects, balancing your checkbook, and knowing what to do in life and death situations.
7. Find out your nutritional status, and then maintain it at a high level.
Your primary care clinic can test you for certain parameters that give information about your nutritional status.
For example, on a Chemistry Screen, total protein and albumin are indicators of overall protein status. A vitamin D blood test will give your doctors at the family health care center your vitamin D levels, which correlate with depression when low. After you get the blood drawn for these tests, make sure you follow up at the primary care clinic for the results.
8. Make sure you are sleeping well.
Sleep matters a lot in your overall cognitive functioning. Have you ever noticed that when you do not sleep well, your thoughts race more often, and you have more incidents of anxiety? Test it out for yourself.
For more information
Do not let this treatable condition go untreated. For more information, contact KentuckyCare at (866) 810-7602 today.