It’s normal to feel anxious from time to time, but people with anxiety disorders frequently feel anxious, scared, terrified, or panicked. These feelings are bad for you if they make your life less enjoyable or stop you from doing normal things.
Most people with anxiety disorders need therapy or medicine to get their anxiety under control, but making changes to your life and learning how to cope can also help.
Here are tips for coping with an anxiety disorder:
Keep physically active.
Make a schedule so you can be active most days of the week. Exercise is a great way to deal with stress. It can help you feel better and stay healthy. Start slowly and build up the number and intensity of your activities over time.
Avoid alcohol and recreational drugs.
These things can cause or make anxiety worse. Quit smoking, and cut back or quit drinking caffeinated beverages.
Anxiety can be made worse by nicotine and caffeine. If you can’t stop smoking on your own, talk to your doctor or find a support group.
Use stress management and relaxation techniques.
Relaxation techniques like visualization, yoga, and meditation can help ease anxiety.
Make sleep a priority.
Do what you can to get enough sleep so that you feel rested. Talk to your health care provider if you can’t sleep well.
Eat healthy foods.
There may be a link between a healthy diet with lots of vegetables, fruits, whole grains, and fish and less anxiety, but more research is needed.
Learn about your disorder.
Talk to your doctor to find out what could be causing your condition and what treatments might help you the most. Get your family and friends involved and ask them for help.
Stick to your treatment plan.
Follow the directions on the label. Keep your therapy sessions and do any work your therapist gives you. When it comes to taking your medicine, being consistent can make a big difference.
Find out what situations or things make you feel stressed or anxious. Practice the strategies you and your mental health provider came up with so you’ll be ready to deal with your anxiety when it comes up.
Keep a journal.
Keeping track of your personal life can help you and your mental health provider figure out what’s causing you stress and what makes you feel better.
Don’t let worries keep you from spending time with loved ones or doing things.
Your worries might not go away on their own, and if you don’t get help, they might get worse over time. Visit your doctor or a mental health professional before your anxiety gets worse.