Anxiety is a normal reaction that everyone experiences now and then. To deal with it, you have to know that you cannot get rid of it completely, because it is part of life. Your goal should be to manage the anxiety and prevent it from running or ruining your life, the University of Florida Counseling Center advises.
Preventive Strategies
A healthy body will provide a healthy mind to deal with anxious moments or times. Eat a healthy diet that avoids saturated fats, processed foods and sugary snacks. Get plenty of sleep. Reduce your caffeine intake, which can stimulate your nervous system and anxiety. Don't abuse alcohol or drugs, which may temporarily help you relax but make anxiety and problems worse. Exercise regularly to provide a sense of well-being to decrease anxious feelings, according to the American Academy of Family Physicians (AAFP).
Relaxation Techniques
Take a few deep breaths and think positively whenever anxiety arises, the University of Florida Counseling Center explains. Visualize yourself in a relaxing place where you are surrounded by calming sights and sounds. Brush negative thoughts aside if they come to mind. Don't think you can't do something difficult, but think of positive ways to accomplish it. Try muscle relaxation techniques to get rid of any tension. Do tense-flex exercises by tensing a muscle and holding it for a few seconds before relaxing the muscle. You can do this through your entire body and feel the relief from tension. Yoga and meditation also help get rid of anxiety.
Confrontation Exercises
Prepare before taking a test, going for a job interview, attending a meeting and other important activities. Picture yourself in these situations, especially if they have caused anxiety in the past. You will feel more comfortable when you imagine yourself handling these situations to help you feel more confident when you actually face them, the AAFP notes.
Professional Assistance
If you find anxiety is causing too much discomfort, talk to your doctor, the AAFP recommends. Medicine can be prescribed to reduce anxiety symptoms while you learn to cope with the anxious feelings. Your doctor can refer you to a mental health counselor, who can talk to you about ways to deal with and take control of anxiety.
Assuring Children
Provide comfort and assurance about a child's worries, according to the Substance Abuse and Mental Health Services Administration. Encourage the child to ask questions whenever there are fears and be honest about what has or can happen. Pay attention to a child's concerns. Sometimes a child can reveal worries in a drawing or in things that are said. Ask about what is going on in school or with friends. Be positive when providing answers. Point out that most people are good and are there to help.
