How Can I Manage Anxiety?

Do you practice yoga, listen to music, meditate, or use some other relaxation techniques?

Are you trying to intentionally slow down your breathing when you are anxious (count to three when inhaling and then counting to three again on exhalation) or do you practice counting slowly to 10 or 20 during those episodes?

Do you try to maintain a positive attitude and replace negative thoughts with positive ones?

Do you keep a diary where you write down how you feel and what makes you anxious and why?

Do you accept that you can't control everything and that there is a possibility that the situation is not as bad as you thought (you overestimated the danger in the situation)?

Do you talk to your parents and friends about your worries or to people who also suffer from anxiety?

Do you eat well-balanced meals?

Do you exercise regularly?

Have you reduced your alcohol and caffeine use?

Are you getting enough sleep?

Based on your answers, there are several other ways that can help you manage anxiety. When you are anxious, your breathing becomes faster. Try to intentionally slow it down by counting to three as you inhale and again by counting to three as you exhale. Try some of the relaxation techniques like yoga and meditation or just try to clear your head and relax your muscles by listening to soothing music. Be active, eat well-balanced meals and limit the use of alcohol and caffeine because they can contribute to panic attacks and worsen anxiety. Get enough sleep, laugh, and spend more time with friends and family.

Based on your answers, you know a lot about how to manage anxiety. There are a number of anxiety management strategies, but you must try to find the ones that work best for you. Try to replace negative thoughts with positive ones. Write down when you feel good and when you feel bad and try to find out what triggers your anxiety. Try to come up with different versions of the situations that worry you, instead of thinking only about the worst case scenario. Volunteer or get involved in activities that will allow you to take a break from everyday stress.