5 Ways to Reduce Your Anxiety Right Here, Right Now

how to deal with anxiety attacks
photo: Lara Melchior for &Other Stories

 

Anxiety affects a lot of us, and it can come on without any warning. Whether you’ve got a big event coming up or aren’t feeling particularly stressed about anything, it’s a sign of being overworked and needing to give yourself time.

Whether it comes in the form of a full-blown panic attack or those nagging doubts and symptoms that don’t go away, the first step to dealing with anxiety is to accept it! Here are a few ways to manage your anxiety so you can still be a go-getter!

1. No caffeine

Caffeine feels so good in the morning, but it also triggers your fight or flight response because it’s a stimulant. If you stay away from caffeine and alcohol, you’ll be less likely to experience anxiety attacks because your heart won’t race and you won’t have any other anxiety symptoms. I’ve cut out caffeine but I don’t think you have to sacrifice the things you like, you can get a decaf coffee instead, and if you like fizzy drinks – try caffeine free versions. That’s what I do so I don’t feel like I’m giving up the things I like.

2. Tell yourself it’s okay

Sometimes panic attacks and anxiety happen with no forewarning, even if you are doing all the right things. When this happens, be kind to yourself, tell yourself that it’s okay. I learned to stop panicking myself more by just telling myself it was okay. One tip I have learned is to tense every single muscle in my body and then, when I relax those muscles, tell myself to relax. The simple act of letting go of tension really helps to calm an anxiety attack or a worried mind.

3. No gadgets at a certain time

After working hours try to go without gadgets as often as possible. The constant stream of information and conversations can feel overwhelming, and the blue light in devices can keep you up when all you really need is a night of uninterrupted sleep. I always used to take my phone and laptop to bed with me, but I’ve learned that just builds more stress and a bad night’s sleep so now I’ve banned them from the bedroom.

4. Change your lifestyle

To help my anxiety, I’ve had to change my lifestyle. I get up in the morning and do 30 minutes of exercise, no matter what. Whether it’s 30 minutes at the gym, running, or yoga, I can tackle the day with a clear head and it helps me to focus on one thing. I’ve also started making a super smoothie in the morning, using kale. I feel the difference if I don’t have my smoothie every morning, probably because the vitamins in kale boost my mood. Check out our full list of kale recipes here.

5. Go to bed on time

Lastly, the most important thing is to go to bed on time. Set a reminder for yourself to go to bed at a time that will give you at least 8 hours sleep. I like to set my alarm for 15 minutes before bedtime. Studies show that sleep deprivation can cause anxiety disorder, and will make it harder for you to do things throughout the day. I used to want to hit my head against the pillow because of overthinking but our guide on how to fall asleep when you’re not tired really helped.

Lastly, make sure to see a doctor if you’re struggling with anxiety symptoms, they can advise you on the best methods to manage it.

LET’S CHAT…

How do you deal with anxiety and stress? Let me know in the comments below.


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how to deal with anxiety attacks
photo: &Other Stories

 

Anxiety affects a lot of us, and it can come on without any warning. Whether you’ve got a big event coming up or aren’t feeling particularly stressed about anything, it’s a sign of being overworked and needing to give yourself time.

Whether it comes in the form of a full-blown panic attack or those nagging doubts and symptoms that don’t go away, the first step to dealing with anxiety is to accept it! Here are a few ways to manage your anxiety so you can still be a go-getter!

1. No caffeine

Caffeine feels so good in the morning, but it also triggers your fight or flight response because it’s a stimulant. If you stay away from caffeine and alcohol, you’ll be less likely to experience anxiety attacks because your heart won’t race and you won’t have any other anxiety symptoms. I’ve cut out caffeine but I don’t think you have to sacrifice the things you like, you can get a decaf coffee instead, and if you like fizzy drinks – try caffeine free versions. That’s what I do so I don’t feel like I’m giving up the things I like.

2. Tell yourself it’s okay

Sometimes panic attacks and anxiety happen with no forewarning, even if you are doing all the right things. When this happens, be kind to yourself, tell yourself that it’s okay. I learned to stop panicking myself more by just telling myself it was okay. One tip I have learned is to tense every single muscle in my body and then, when I relax those muscles, tell myself to relax. The simple act of letting go of tension really helps to calm an anxiety attack or a worried mind.

3. No gadgets at a certain time

After working hours try to go without gadgets as often as possible. The constant stream of information and conversations can feel overwhelming, and the blue light in devices can keep you up when all you really need is a night of uninterrupted sleep. I always used to take my phone and laptop to bed with me, but I’ve learned that just builds more stress and a bad night’s sleep so now I’ve banned them from the bedroom.

4. Change your lifestyle

To help my anxiety, I’ve had to change my lifestyle. I get up in the morning and do 30 minutes of exercise, no matter what. Whether it’s 30 minutes at the gym, running, or yoga, I can tackle the day with a clear head and it helps me to focus on one thing. I’ve also started making a super smoothie in the morning, using kale. I feel the difference if I don’t have my smoothie every morning, probably because the vitamins in kale boost my mood. Check out our full list of kale recipes here.

5. Go to bed on time

Lastly, the most important thing is to go to bed on time. Set a reminder for yourself to go to bed at a time that will give you at least 8 hours sleep. I like to set my alarm for 15 minutes before bedtime. Studies show that sleep deprivation can cause anxiety disorder, and will make it harder for you to do things throughout the day. I used to want to hit my head against the pillow because of overthinking but our guide on how to fall asleep when you’re not tired really helped.

Lastly, make sure to see a doctor if you’re struggling with anxiety symptoms, they can advise you on the best methods to manage it.

LET’S CHAT…

How do you deal with anxiety and stress? Let me know in the comments below.


Sign up for our newsletter and stay up to date

  • I have so much anxiety at the moment, there isn’t a day where I feel worried about something or where I don’t want to run or that my chest doesn’t feel tight, I wish more than anything these feelings would stop! I’m going to take note of these for the week and see if it helps with my anxiety! Thank you
    http://www.pagesfrombeth.blogspot.co.uk

    • Laima

      There is really a lot of ways how to deal with anxiety. With it being my friend for many years, I feel like I know it so well, and yet it still can surprise me.
      One doesn’t fit all, when it comes to anxiety, but this list really includes some good tips.
      Things that help me are definitely stopping drinking coffee and alcohol, accepting it as a friend(one of those annoying friends, maybe even give it a name). Most importantly – pay attention to your thoughts, what are you thinking about, and by my experience I know I think mostly negative thoughts. And try to exchange those thoughts to something more positive. And yoga!
      Lot’s of little things can help. Just try and pay attention what makes you feel good.

      • Some really great tips Laima! And I agree Yoga and regular workouts really help

  • Karickie

    I desperatly NEED to know who took that picture!!

  • I love yoga to clear the mind and calm nerves ♥

    Amy // Snippets of Amy

  • I find when I don’t do my morning routine, I end up being more stressed which gives me a little bit of anxiety! I also agree with the bedtime part, I always get ready for bed 30-45 minutes before bed and then sit in bed and read. Thanks for the post!

    Kat Rosa Olwen // Health & Lifestyle
    http://www.katrosaolwen.com