Worrying from time to time is a normal part of the human experience. However, persistent worry over the future and the things you cannot control may affect your social interactions and general productivity and could be a sign of generalized anxiety disorder. Most people with this mental disorder experience symptoms such as indecisiveness, overthinking plans and solutions, restlessness, and perceiving events as threatening even when they are not. Physical symptoms may include sweating, muscle tension, irritability, fatigue, and insomnia. In most cases, practicing relaxation techniques and learning different coping mechanisms may help improve San Diego anxiety. Your specialist may also recommend certain medications and psychotherapy.
How can you manage anxiety?
Stop and take a deep breath.
When feelings of apprehension creep in, take a deep breath and identify the cause of your worry. Most people worry about things that happened in the past and about things yet to happen. Bringing your awareness back to the present is a great way to clear worries from your mind. The good thing is that no one will notice when you take a moment to focus on your breathing. You can do this in the middle of a stressful meeting or when you’re out with a group of friends. However, when you are alone and have extra time, you can also practice the following breathing technique.
Position yourself in a comfortable seating position.
Slowly breathe in through your nose with your eyes closed. Hold that breath for a few seconds and then exhale through your mouth. Be mindful of the present as you do this, and repeat this until you are relaxed. A relaxation technique and 12-minute guided meditation for anxiety is an excellent way to clear your thoughts, reduce tension, and relax your mind. Know more about it here.
Establish your triggers
Figuring out what is bothering you is a great way to be in charge of your feelings. It is easier to identify the physical symptoms of anxiety, such as sweating, trembling, and rapid heartbeat. However, establishing the source of your worry may be difficult and need more evaluation. Noting down your feelings in a book is a great way to figure out when and what causes you to feel anxious. This way, you will be in control of your emotions and thought patterns. You may also pen down all the worries you may have or talk to a trusted friend to help clear your mind.
Get out of your head
Avoiding the thoughts in your mind may sometimes be an effective way to reduce anxiety. You can distract your mind by engaging in various activities such as physical exercise. For example, you can take a walk in the park or jog for a mile. Exercise stimulates the production of feel-good hormones like endorphins which can improve your mood. Other things you may do to reduce anxiety: listen to music, watch a comedy clip, color in a drawing book, pray, or meditate. Besides lowering your pressure, redirecting your thoughts may also make you more productive and creative.
Your mental health is essential as it may affect your general well-being as well. If you are constantly worrying over the future or things you have no control over, schedule an appointment with your doctor at MindSet.