Although anxiety when facing new situations or contemplating problems isn't unusual, you may want to address anxiety that negatively impacts your life, affects your relationships or leads you to avoid everyday activities. Medical conditions such as diabetes, heart disease, alcohol withdrawal or thyroid problems may trigger anxiety, notes MayoClinic.com. Whether your apprehension does or does not have a medical cause, lifestyle changes and using techniques to reduce feelings of panic and nervousness may help.
Think Positively
If you change your mindset before approaching new situations, you may be able to reduce your level of anxiety. The Georgetown University Counseling and Psychiatric Service suggests recognizing and combating the thoughts that lead to negativity and worry. If you're nervous that you're going to fail a test, have a disastrous presentation or be late for an appointment, for example, realize that you don't have a reason to expect an unsuccessful or embarrassing outcome. Visualize the scenarios with a positive resolution instead.
Practice Relaxation Techniques
Activities that bring about a soothing effect may help you reduce anxiety by relieving tension in your mind and body. Completing relaxation exercises alone in a quiet place for 10 to 20 minutes daily is recommended by The University Health Center of the University of Georgia. You can try such techniques as meditation by concentrating on a single word or item to block negative thoughts, visualization by imagining yourself in a calming setting, or muscle relaxation by tightening and releasing muscles to rid your body of tension.
Maintain Healthy Habits
Healthy eating habits, sufficient sleep and physical activity can improve your emotional and physical stamina, according to The University Health Center. Consuming nutrient-rich foods and getting 20 to 30 minutes of exercise each day will increase your energy, improve your mental state and help you sleep better. Getting 7 to 9 hours of sleep each night may also reduce irritability, poor concentration and moodiness that may increase anxiety.
Curb Bad Habits
Habits that negatively affect your health or mental state may make your feelings of nervousness or anxiety worse. For example, quitting smoking is beneficial, because the nicotine in cigarettes can make you feel more agitated. You should also limit your consumption of alcohol, sedatives and food or beverages that contain caffeine, as these may increase anxiety.
Seek Help
If your efforts to ease anxiety symptoms on your own have not improved the issue, consult your doctor or a mental health professional. The University of Michigan's University Health Service suggests seeking help if your anxiety is leading you to alter your daily routine. You may be suffering from an anxiety disorder that requires diagnosis and treatment, such as psychotherapy or medication. The University notes that untreated anxiety disorders may lead to additional issues, such as substance abuse or depression.
References
- MayoClinic.com: Anxiety Causes
- University of Michigan Health Service: Anxiety Disorders and Panic Attacks
- Georgetown University: Tips for Reducing Test Anxiety
- Centers for Disease Control and Prevention: Sleep and Sleep Disorders
- The University Health Center, University of Georgia: Managing Stress: A Guide for College Students
