Many people struggle with managing anxiety at home or at work, and there are simple, natural ways to help you do so. Mindfulness, relaxation, and new ways of thinking are just some of the ways to do this – and in this blog we’ll talk more about how you can manage your anxiety in the long-term without medication.
Warning Signs of Anxiety
Anxiety and stress can be hard to predict – after all, life itself is unpredictable. Job losses, breakups, new circumstances, global pandemics, and so much more can all be responsible for strong feelings of anxiety or other negative emotions. Reacting to these situations isn’t necessarily bad, though, because that’s part of being human. Here are some of the most common signs that you need to manage your anxiety.
- It’s affecting your whole life. Maybe you’re not eating or sleeping well. Maybe you can’t focus, you’re tired all the time, or nothing brings you happiness like it used to. Your relationships might even be suffering.
- You avoid activities. Whether it’s doctor appointments or dinners, anxiety can cripple our interactions with other people.
- You have no motivation. Anxiety often makes us scared of starting activities and eventually disappointing ourselves or others.
- You fall into bad habits. Anxiety can lead to vices like alcoholism, smoking, endless exercising, or other negative behaviours. While most things are good in moderation, doing anything in excess is usually a sign of deeper worries.
- You suffer from ongoing sickness or lethargy. And this, in turn, only exacerbates the feelings of anxiety by reinforcing negative feelings.
How to Manage Anxiety Naturally
If you’ve always believed that you can’t manage anxiety on your own, you will be pleased to know that you absolutely can. Some people manage anxiety with CBD or diet, others use therapy, and some use these tried-and-true methods to overcome long-term feelings of stress and anxiety at home.
- Boost your overall health habits: In a society that glamorizes “the hustle”, often at the expense of our health, meeting your body’s needs isn’t always easy. Choose to eat a good diet, get enough sleep and exercise outdoors, and make time for family and friends. For many people, this is the most important foundation of long-term anxiety management techniques – and it is easy to implement and maintain.
- Relax and breathe: It’s cliché, but it works! Consciously slowing your breathing and using progressive muscle relaxation hacks your biological stress response and helps soothe an overactive brain. Practice by finding a quiet spot and breathing in and out for identical counts to 3. To relax, start from your toes and systematically relax each group of muscles, all the way up to your head, feeling it tense and release as you go. Doing this a few times a day can work wonders for anxiety and stress.
- Change your thought process: Just like the placebo effect can heal our bodies, our thoughts can help heal an anxious mind – the “power of positive thinking”. After all, if your dominant thoughts are negative and anxious, the feelings around them will be the same. If you can, try to approach an anxiety situation from a “removed” viewpoint – look at it more fairly and try to evaluate if your worry is warranted. In many situations, you will see that things are not as bad as your brain is making them out to be.
- Do the opposite: If you tend to avoid situations that induce anxiety at work, in relationships, or at home, this often prolongs the anxious feelings because the root of the problem has not been addressed. As we get older, we face uncomfortable situations all the time – and these are necessary to mature and grow.If you find yourself struggling with these, try to do the opposite of what your anxiety says – confront your fear or your worry, and follow it through to see what happens. Start small, giving yourself an excellent chance of success. As you realize that you can manage anxiety this way, you will become more confident and even better prepared for other situations in the future.
- Be mindful: Meditation and mindfulness have been sure-fire anxiety reducers for centuries. Worry and anxiety often come from thinking about what could happen, or did happen, or may happen again…so reframe your thinking back to the present by simply focusing on the present moment. Mindfulness is excellent for this and provides a lifeline for those who need help experiencing life one step at a time.
If, after all of this, you are still finding your long-term anxiety difficult to manage, you may need a more unique approach developed with the help of a therapist. At Your Counselling, we have helped many people overcome such anxiety issues and live happy, fruitful lives and take advantage of new opportunities. Imagine what we can do for you – and let’s make it happen together!