How can you help yourself?
There are many steps you can take at home to help with varying levels of anxiety. Start with these tips.
- Talk to a trusted friend or family member
- Set aside time for worries
- Take care of your health (food choices and exercise)
- Breathing exercises
- Write in a journal
- Work with a life or health coach
Talk to a trusted friend or family member
It can be a relief to to talk to someone you trust.. That can often be the key to working towards a solution. If you aren’t able to open up to someone close to you, a life coach can help you work through your anxiety, whether it’s a singular event or a chronic problem.
Set aside time for worries
Similar to talking with a friend or family member, setting aside a specific amount of time to focus on your worries can take some pressure off of you – it can lessen the emotional and physical stress. During your “worry” time, find a quiet place to concentrate on your concerns. You can also use a journal or digital recorder to write down your worries. Some people write their worries down on small pieces of paper and fold them and place them in a worry jar or box. It’s a way of letting go of the fear and anxiety associated with a particular issue or concern.
Take care of your health (food choices and exercise)
The food we eat can have a big impact on more than our physical health. An unhealthy way of eating or chronically eating the same, limited food choices also limits the micro-nutrients we get too. All of our organs, including our brain depend on various nutrients to keep our hormones at the right levels and help us manage our emotions, including anxiety. Even when we have legitimate reasons to feel worried or fearful, a healthy diet can lessen the physical and emotional turmoil that come with varying levels of anxiety.
Exercise is equally important to maintaining good physical and emotional health. Even light exercise, such as walking or riding a bicycle in the park can increase our serotonin levels and reduce our adrenaline levels, which in the end helps us to stay calm and better handle a stressful situation. Adrenaline rushes are meant for real physical stresses and not every day challenges. This is part of our fight-or-flight response. If we are constantly in that mode, we run the risk of serious physical and mental conditions that require medical attention or hospitalization – and can start from not managing generalized anxiety.