7 Ways to Manage Anxiety in Your Daily Life
Anxiety is one of the most common mental health conditions across the globe. While it’s manageable and treatable, it often won’t go away on its own. So, if you’re still struggling with anxiety after trying the tips below, the best thing you can do may be to talk to an anxiety therapist. Of course, even if you do seek anxiety treatment, learning how to manage anxiety on a daily basis will be important. With that in mind, let’s look at a few simple ways you can manage your anxiety symptoms in your daily life, so you can eventually kick them to the curb.
1. Take a Break
Anxiety doesn’t always hit suddenly. Instead, it might build up throughout the day only to cause an “attack” at some point. But if you’ve been dealing with anxiety for a while, you should be able to recognize some of your common anxiety symptoms.
When you start to feel overwhelmed or worried, take a break. Stop what you’re doing and take time to breathe. Be mindful of the present moment, and don’t let thoughts of the past or future linger too long. Even taking a break for a few minutes can make a big difference.
2. Watch What You Eat and Drink
For some people, certain foods and drinks will make them feel more anxious. Pay attention to how different foods affect your anxiety, so you can avoid foods that increase it. Eating an unhealthy diet can increase anxiety, as can alcohol and caffeine. Both alcohol and caffeine have been known to trigger anxious thoughts and feelings. If you know they’ve caused problems for you in the past, then try to avoid them.
3. Get Enough Sleep
It can be difficult to sleep when you’re feeling anxious, but a lack of rest can fuel your anxious thoughts even more. Practicing good sleep hygiene, or engaging in healthy sleep habits, can improve the quality of rest you have each night. Ways to foster healthy sleep habits include creating a routine where you go to bed at the same time each night, removing all electronics from the bedroom, and avoiding caffeine, alcohol, and large meals before bedtime. Keep your bedroom quiet, dark, relaxing, and at a comfortable temperature. Doing these things will make your mind and body more ready for bed, so you can get the quality rest you need.
4. Exercise Daily
You don’t have to go to the gym every day to get in enough exercise. Simply walking around your neighborhood can help you manage your anxiety symptoms. Exercise calms the mind and releases serotonin, giving your brain a “boost” that will improve your mood. Exercising regularly can also make it easier to stay focused throughout the day, making it harder for your mind to wander toward anxious thoughts.
5. Count to Ten
Sometimes something as simple as deep breathing can help to ward off a pending anxiety attack. If you’re feeling overwhelmed and anxious, take a deep breath and let it out while counting to ten. Focus on your breath. This is one of the easiest strategies you can put in place each day, and it’s also one of the most effective for staying calm in overwhelming situations.
6. Stick to a Routine
Just as it’s important to have a nighttime routine to help you sleep, a daily routine can make a difference in your anxiety levels, too. Having a daily routine—even a loose one—can help you to feel more in control, which makes it harder for negative, anxious thoughts to take over.
Start by waking up at the same time each day and making your morning routine fairly simple. It will set the tone for your day and make it easier to stay calm.
7. Write Your Thoughts
Journaling is a great way to manage anxiety every day. Carry a small notebook with you everywhere you go, or use a notes app on your phone, and regularly write down your thoughts. A journal will give you a “record” of your feelings, but don’t wait until you’re feeling anxious to start writing. Rather, make it a point to write down the “good” things, too.
Whatever you’re feeling, writing is a great way to release emotions, so they don’t stay pent up inside. You can look back on the things that make you feel more anxious, what makes you feel good, and how you’ve managed your anxiety symptoms in the past.
Start Managing Your Symptoms With Anxiety Treatment in Pleasanton, CA
While professional anxiety treatment is often the answer, keep these suggestions in mind to get a handle on your symptoms every day.
As an anxiety therapist, I can support you as you learn to overcome those worried feelings and take your life back. If you are ready to start therapy to tackle your anxiousness follow these steps:
Call for your free consultation
Schedule your first appointment for anxiety treatment
Take your life back
Other Counseling Services I Offer in California
Although my counseling practice is based in Pleasanton, CA my services are available through online therapy to everyone in California. As a therapist certified in EMDR, I specialize in providing treatment for PTSD, CPTSD, and trauma. As well as emotional trauma and EMDR for depression.