Anxiety is a feeling of worry that can sometimes be overwhelming and even paralyzing. Anxiety can arise from everyday life stressors, or can be a sign of a disorder if it turns to panic or interferes with daily life. Whether you are battling with an anxiety disorder or feeling stressed out, you may be able to defeat anxiety and get your life on the right track by following some healthy lifestyle and relaxation tips, as well as talking about your feelings.
Step 1
Talk to someone about your anxiety. If you constantly feel anxious, have panic attacks or feel like anxiety is taking over your life, see a therapist to determine a treatment plan to combat your anxiety. If you are temporarily anxious or feeling stressed out, talk to a friend, family member or teacher for support and to vent your feelings.
Step 2
Practice relaxation techniques every day. Do progressive muscle relaxation by lying down in a comfortable, flat space. Close your eyes and tense and relax each muscle group, beginning with your forehead and working your way down to your toes. When you tense a muscle, hold for three to five seconds and then release. After your forehead, tense your eyes, face, lips, shoulders, back, upper arms, lower arms, hands, stomach, behind, thighs, calves, feet and toes. Focus on breathing deeply and relaxing after you tense all muscle groups.
Step 3
Take care of your body. Get from seven to nine hours of sleep a night, advises the Centers for Disease Control and Prevention. Also eat nutritious foods and exercise regularly to help combat stress. Do 30 minutes of cardio exercise five times a week. Lack of sleep, high-sugar foods, caffeine and lack of exercise can cause you to feel more tense and anxious.
Step 4
Be proactive about goals and obstacles in your life. If you tend to procrastinate, let things slide or slack off on your work, it can become very stressful when you are hurrying to meet deadlines or accomplish something when time is running out. Prevent extra stress in your life by planning ahead, keeping a schedule and writing out your goals and the steps to achieve them.
Step 5
Strive to maintain a positive attitude. Negative thoughts can lead you into a downward spiral of anxiety and depression. Worry often stems from exaggerated fears. When you start to feel anxious, stop and ask yourself if your fears are real, and if they could possibly happen, tell yourself you will be OK and the outcome will most likely be better than what you think.
Step 6
Express your feelings. Use art, dance, talking, writing or music to help you release your emotions so they do not become pent up and overwhelming. Choose an activity you enjoy to help soothe your mind.
Tips and Warnings
- If you have an anxiety disorder, you may benefit from medication. Talk to a psychiatrist to determine your treatment options.
- If anxiety ever becomes so overwhelming that you feel you may harm yourself, contact the National Suicide Prevention Lifeline for immediate, free help (see Resources).
