8 Tips To Help You Cope With Anxiety

Anxiety can be caused by many triggers and while everyone has different triggers, people might share common ones such as a first day at college or at a new job, giving a presentation in front of a public, meeting your partner’s family for the first time... it’s important to identify those triggers to better cope and manage your anxiety, but meanwhile there are many things you can do to help calm yourself whenever you’re dealing with anxiety that doesn’t include medication.

1. Move your body

Exercising has been proven to reduce feelings of stress and anxiety and increase feelings of self-esteem and happiness. It doesn’t have to be hours long workout, a walk around the neighborhood for about 20 minutes a day can do wonders.

2. Get enough sleep

Having quality sleep is good for both your physical and emotional health. For that make sure you stay away from screens for at least an hour before bed, keep your room temperature on the cool side and ease up on caffeine and alcohol.

3. Write it down

Whatever you're worried about, writing it down can ease it for you. Dale Carnegie in his book “How to stop worrying and start living” recommends a simple way to lessen your worrying. Basically, grab a pen and paper and write down the things you’re worried about and on the other side, write down what came out of it. People who have tried this have reported that not only did the worrying has lessened up, but also, they found out that none of what they were worried about actually happened. Things always somehow sort themselves out. If you feel like writing down isn’t helping you, try talking about it to someone you trust or reach out to trained listeners online such as on 7 cups of tea.

Read: How to Stop Worrying and Start Living

4. Breathe deeply

Breathing deeply is so underrated, it has actually been proven that taking deep breaths can reduce panic and anxiety by reversing hyperventilation. Along with other benefits such as relieving pain, releasing muscle tension and improving the cardiovascular system. For that put a hand just below your ribs and take a deep breath in through your nose. Let your belly push your hand out then breathe out through your mouth.

Related: Stress Management: Breathing Exercises for Relaxation

5. Be the boss of your thoughts

Try to rationalize your thoughts, ask yourself what’s the worse thing that can happen? And ask yourself if your fear is actually valid or is it just in your head! If you were bullied before, tell yourself that it was a one-incident and it doesn’t have to happen again.

6. Help someone else

It's good to work on yourself and always get better, but sometimes, it’s best to take a break and let things sort itself. Helping others is a great way to help yourself too. It helps you feel more confident and boosts your self-esteem.

7. Try aromatherapy

A good smell can be very soothing. Aromatherapy works by using extracts from plants called essential oils, by either breathing them through your nose or putting them on your skin. The oils can activate certain areas of your brain, which may respond to the oil by creating feel-good brain chemicals like serotonin.

8. Change your diet 

Changing your diet can affect your mood and help reduce your anxiety. Research shows that certain nutrients can help with anxiety such as:

  • Food rich in vitamin D, this includes egg, cheese, some dairy products, orange juice, soy milk, and cereals.

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