How To Calm Anxiety

They say the only way to conquer your fear is face what you fear the most. You must walk into the belly of the beast. And risk the possibility of failure. But try to hide from your fear, and you risk it swallowing you whole. Face your fears and the rewards can be profound. You can discover the true depth of a relationship. Or what you’re capable of withstanding. The problem is, the more you gain, the more you stand to lose.

Over the past 4 years, looking back at everything its like a kaleidoscope of memories and feelings that bring joy to my heart and tears to my eyes. it has definitely taken its toll. Always trying to prove myself in my professional life while trying to ensure everything else is perfect in my personal life; always showing people the surface but never what was underneath. However, it did catch up to me and I have noticed a change this year especially with what is going on with this global pandemic. I have had too much time to think and overthink, even though I've been told to day each day as it comes I find myself thinking and worrying about what is going to happen in the future and whether I will be able to cope with whatever life throws at me. I wish at times I could take my own advice I give to my friends or family. It saddens me to think this as I sometimes feel I don't deserve to be happy. Everyday can be hard at times but for me, I need to sometimes step back and appreciate my feelings, my emotions and embrace it all; both good and bad.

1. Avoid caffeine

Caffeine is well-known as an anxiety inducerTrusted Source. But for me, drinking coffee has become such a habit that I often forget how sensitive I am to it.

When I’m feeling anxious or I’m anticipating those feelings — like before I use public transportation — I always make a conscious decision to stop drinking caffeine. This goes for caffeinated soft drinks too.

2. Avoid alcohol

Feelings of anxiety can be so overwhelming that you might feel the urge to have a cocktail to help you relax.

Although this may work in the short term, alcohol actually changes the levels of serotonin and other neurotransmitters in the brain, making your symptoms worse. In fact, you may feel more anxious after the alcohol wears off.

3. Write it out

One of the worst aspects of anxiety is not knowing why you feel nervous in the first place. You could be lying on an idyllic beach with the ocean waves lapping in the distance and still feel worried for absolutely no reason.

That’s when writing can help. It can be an effective way to explore how you feel, especially if talking out loud feels impossible.

Studies show that keeping a journal is actually a healthy way to deal with negative feelings and can help reduce stress.

Another study found that anxious test participants who wrote a few notes before the test about how they were feeling and what they were thinking performed better than those who didn’t.

4. Walk it off

Sometimes, when you’re experiencing anxiety, it’s because of a buildup of adrenaline. Exercise — even if it’s just a walk — can help use up that extra adrenaline.

I often feel anxious when I haven’t moved around enough during the day, so walking is an excellent way for me to use up excess energy.

Walking outside in the fresh air can also improve your well-being. One studyTrusted Source found that people who took a walking trip in a wooded area had lowered production of stress hormones than when they remained in the city.

5. Drink water

You may not realize it, but not drinking enough water can make your anxiety symptoms worse. Dehydration can actually cause heart palpitations. This can lead to feelings of panic, which may trigger an anxiety attack.

Take a few moments to relax and drink a large glass of water and see if you feel any better.

6. Have some alone time

Having alone time is essential for me, and it helps me recharge my batteries and relax. If you’re feeling anxious, then find a reason to be alone. You could take a walk to the shop for some groceries, go to the gym, or clean the bathroom.

These are all clever little ways to find alone time without seeming rude. It’s also an opportunity to practice mindfulnessTrusted Source, which can reduce symptoms of anxiety and panic.

Controlling anxiety takes time

There’s no quick fix for anxiety, and it may often feel like an uphill struggle. But by gaining awareness of what causes your symptoms, and getting help from your doctor, you can manage your symptoms.

You may find some of these hacks work for you straight away and others may have no effect at all, but the important thing is to keep trying.

Giving in to feelings of anxiety by retreating from the world only served to make my life more difficult in the long run. Practice makes perfect, so don’t stop trying to find ways that work for you.