Managing and Reducing Anxiety
Around 40 million Americans suffer from an anxiety disorder, which is more than just the occasional nervousness or fear. Anxiety disorders can vary from Generalized Anxiety Disorder (GAD), a condition characterized by excessive and uncontrollable worry, to Panic Disorder, which involves sudden episodes of intense fear, along with physical symptoms such as heart palpitations, sweating, trembling, and shaking.
For those with an anxiety disorder, it's crucial to seek out long-term solutions such as talk therapy or medication. However, even those without an anxiety disorder can benefit from reducing stress and anxiety through lifestyle changes, such as eating a balanced diet, avoiding alcohol and caffeine, and taking time for self-care.
In the moment, there are also steps you can take to help manage anxiety. Here are 10 expert-recommended strategies to help you calm your mind and regain control of your thoughts.
1.Stay focused on the present moment.
2.Remind yourself that panic attacks are harmless and temporary.
3.Evaluate the realism of your worries.
4.Practice deep breathing.
5.Use the 3-3-3 rule (identifying 3 sights, 3 sounds, and moving 3 parts of your body).
6.Take action to interrupt your train of thought.
7.Stand with good posture, opening your chest and pulling your shoulders back.
8.Avoid excessive sugar intake.
9.Talk to a trusted friend or family member, or write down your worries.
10.Watch a funny video or engage in humor to reduce anxiety.