Anxiety Management Tips

In most cases, anxiety is a normal part of life that affects us physically and mentally. Prolonged or chronic anxiety, however, can lead to health problems, negatively affect quality of life and interfere with the ability to function. Learning to manage anxiety can diminish unpleasant symptoms and provide a greater sense of control in difficult situations.

Change Thought Patterns

• Anxiety feeds on itself. One concern leads to another, with all the accompanying fear. It is a downward spiral that quickly steals your control and your grasp of the present reality. Pay attention to the content of your thoughts and learn to stop the pattern as soon as you are aware that anxious feelings are building. Remind yourself that Y and Z will not automatically happen as a result of X. Instead, focus on things you can do to improve the circumstances brought about by X. You can address Y and Z later, if those situations actually develop.

Challenge Negative Thoughts

• Cognitive behavioral therapy (CBT) is a common form of therapy used to treat anxiety. Anxiety sufferers can benefit from the principles on which CBT is based. Anxiety is a response to a belief in the worst possible outcome in a situation. Challenge and replace those beliefs with more accurate statements. For example, you will not necessarily starve and lose your home because you have lost your job. A more accurate belief might be that you can live on your savings for at least six months while you are seeking new employment.

Be Proactive

• Ruminating increases anxiety symptoms, while taking action stops them. The Mayo Clinic recommends adopting a problem-solving strategy for stress and anxiety management. For any concern that triggers anxiety, first clearly identify one aspect of the situation that troubles you, and picture a more acceptable outcome. Think of actions you can take that will make this change occur. Evaluate whether your plan will effectively lead to a less stressful outcome. After implementing your plan, reflect on the results and determine the next best step. Taking action helps you feel in control, which minimizes anxiety.

Practice Relaxation

• The mind-body connection is significant when stress and anxiety are present. Minimizing the physiological effects calms body and mind. Breathe deeply, so that the abdomen extends and the rib cage expands while inhaling. This slows the heart rate and signals muscles to relax. Couple deep breathing with a conscious effort to clear your mind. Focus on a peaceful thought or image. When anxious thoughts distract you, simply move your attention back to the peaceful image. Ten minutes of visualization will have an immediate positive effect.

Dietary Tips

• Foods and beverages affect our psychological state, so anxiety management benefits from a modified diet. Foods with a higher complex-carbohydrate concentration raise serotonin, a neurotransmitter that increases positive feelings. Foods containing tryptophan, such as poultry, milk and bananas, produce a calming effect. Limit caffeine, which can overstimulate the nervous system, and alcohol, which promotes symptoms of anxiety while it is digested. Finally, be sure to drink enough water, as dehydration also affects your emotional state.