How to Deal with Anxiety and Stop Worrying: 11 Practical Tips
Anxiety is the most common mental health condition in the world affecting 1 in 4 adults. It makes you anxious, nervous and overwhelmed, sometimes for no reason. It is a really stressful and mentally draining condition which can affect your daily activities.
Anxiety can also make you excessively worry about things and situations that has not happened yet in your job, academics, future, etc. It can also put you in a state of fear that can evolve into anxiety disorders later on.
So, in this article, I will give you some practical tips to help you deal with anxiety, stop worrying and calm your mind.
How to Overcome Anxiety and Stop Worrying?
Here are 11 practical tips to help you deal with your anxiety and calm your mind:
- Find Out Why You Feel Anxious: When you feel anxious and scared, try to write down the reasons you feel the way you do. What are the things making you worry?
Sometimes, we feel anxious due to fear, loneliness, depression, social media pressure, or even just because we are stressed out.
This is why it is important to take time to identify why you are anxious especially at that moment you feel anxious. Ask yourself, “why am I feeling this way, what exactly made me feel this way? Is there something I can do to control this?”
Then, write them down or type them into your phone. Doing this will help you:
- It will help you clear your mind and think straight.
- It will help you identify things that makes you nervous so you can get rid of them or distance yourself from them.
- It will also help you realize that some of the things you are worrying about isn't true or is not even as scary as you think it is.
- See a Therapist/Counselor: Talking to a therapist will help you find the root cause of your anxiety or panic so it can be addressed. A therapist will talk you through your fears and anxious thoughts and give you strategies and tips to help you manage and reduce them.
You can also talk to someone, maybe a trusted friend or loved one and get it out of your chest. For example, if you are anxious about your job, they can help you think of ways you can handle your job struggles.
- Physical Exercise: Exercising regularly will help you manage your anxiety and release tension from your body. It will also help you take your mind of the things that are making you anxious.
Examples of exercises you can do to handle your anxiety is jogging, walking, dancing, etc.
- Practice Deep Breathing Exercises: Breathing techniques is a very good way to manage your anxiety and calm your mind. Practicing breathing techniques will help you feel less stressed and when you are less stressed, you feel less anxious.
Examples of deep breathing techniques you can try are 4-7-8 breathing, box breathing, alternate nostril breathing, pursed lip breathing, etc.
- Sleep Regularly: A good night sleep will help you manage stress and feel less anxious. This is why you need to learn how to prioritize your sleep and reduce activities that can cut into your sleep like work, social media, doomscrolling, etc.
To help you sleep better, create a sleep routine i.e activities that will signal to your brain that it is time to relax and sleep. For example, you can make a habit of switching off your phone or having a hot bath before going to bed. This will significantly help to improve your quality of sleep.
- Practice Mindfulness: This is a mental health practice that will make you feel more conscious of the present and less worried about the past or future. It will draw your mind back to the present so you worry less about other things.
- Eat Healthy Meals: Eating a balanced diet can help you manage stress and anxiety. When you take meals with certain nutrients like protein, vitamins, fiber, magnesium, etc , it can help to reduce your stress and anxiety.
Examples of such foods are fish, meat, egg, beans, etc. Also, try to eat a lot of vegetables and fruits and reduce the amount of sugar and junk foods you eat.
- Focus on What You Can Control: Anxiety comes from worrying about what hasn't happened yet. In short, things that you can't control. Instead of worrying about what you have no power over, focus on what you can control.
One of the ways to do this is to redirect your thoughts. For example, instead of worrying about whether you will pass an exam, start thinking of what you can do to prepare for the exam;
Or maybe you’re currently unemployed and you start worrying about whether you will get hired or not. In that moment, shift your focus to things you can control like updating your CV, building your skills, reaching out to recruiters, etc.
- Think Positively: The bible verse " As a man thinketh, so he is" is absolutely true. You become what you think about. So, think positively about your present and your future. Stop dwelling on negative thoughts. This will help you become less anxious.
To help you think positively, consider getting affirmation cards that you can keep with you and read daily.
Get your affirmation cards here.
- Start Journaling: Journaling provides a safe space where you can pour out your thoughts and emotions without fear. Doing it regularly will help you process what is going on in your life, find clarity and stop worrying. It will also do wonders for your mental well-being.
So, create a journaling routine for yourself and decide a time and place you want to journal. You can learn more about journaling here.
- Do Things that Help You Relax: To help you manage your anxiety, try to do things that help you relax like listening to music, crying, watching movies, hanging out with your friends that make you happy or laugh, going to the spa, buying gifts for yourself, etc.
Conclusion
Worrying is a normal thing. However, you can reduce or manage it. By practicing some of the of the tips mentioned above, you will be able to calm your mind, reduce your worry, and feel more in control of your emotions.
If you would like to talk to a therapist about your feelings, book a therapy appointment with us here. We are always ready to help you.
What is Counseling and Why is it Important for You
Sometimes when things get overwhelming, confusing and beyond our control, talking to someone can help. And that is what counseling is all about- providing a safe space for you to talk about your struggles, fears, situations and receive advice, tools, resources, suggestions to improve and overcome it.
In this blog post, I talk about what counseling is, types and most importantly, why it is important for you.
What is Counseling?
Counseling is a process where an individual or group of people talk to a counselor about their worries, issues, struggles, and receive advice, suggestions and recommendations on how to solve them.
It involves pouring out your honest feelings, perspectives about a situation or experience to someone and receiving advice or suggestions on how to handle them.
The person who gives the advice or suggestions is known as a counselor. A counselor could be professional trained or not i.e they don't need a professional license to be a counselor. A person could be a counselor based on their position, experience, age, etc
Most times, a counselor gives advice, suggestions, recommendations which the receiving party can choose to take or not.
How Does Counseling Benefit You?
Counseling can have so much benefits on your life such as:
- It provides a safe space for you to express your honest feelings, emotions and perspective: A counselor will encourage you to talk about the things affecting you and help you find solutions to it. Even better, you are able to speak without fear of judgement.
This act of talking itself is a therapeutic process. This is why counseling is also known as talking therapy.
- Counselling will help you in choosing the right career path for yourself: In counseling, especially career counseling, you learn more about your career qualifications and the kind of career paths you are suitable for. You also learn more about the career opportunities, scholarships, mentorships, etc., that are open to you.
- It helps you prioritize your mental health: When you face mental health struggles like anxiety, depression, etc., talking to a counselor, especially a professionally trained one can help you deal with the issues and receive professional support.
- It helps couples handle issues that comes with being in a relationship: You learn more about your partner, their likes, dislikes, what makes them tick, etc., which helps you build a healthier and stronger relationship.
- It teaches you healthy coping strategies to handle day-to-day stress and pressure: Counseling provides support that can help you manage stress in your life. You learn how to cope with issues in your personal life, how to manage your emotions, how to deal with other people, etc.
- Counseling provides you with objective advice and support: A counselor is usually a neutral third party which means they can provide helpful support and honest advice.
You can also get a different perspective on an issue which you might not have thought about.
- It helps you notice and break negative patterns in your life: Sometimes, it takes a neutral third party to draw your mind to certain patterns in our life. For example, you may be the toxic party in a relationship and not see it. But a relationship counselor will notice it and draw your attention to it.
So, whether it is your negative thinking, unhealthy behaviors, etc., counseling can help you identify and break free from them.
Types of Counseling
There are several types of counseling and some of them are:
- Relationship/Couples Counseling: This is a type of counseling you receive regarding your romantic relationships. When you experience issues in your relationships or just want to improve your relationship, relationship counseling can go a long way.
In a relationship/couples counseling session, you will learn how to handle relationship issues like poor communication, financial disagreements, infidelity, abuse, etc.
- Premarital Counseling: This is a type of counseling provided to unmarried couples. Sometimes it is done by a trained counselor. Sometimes it is not. For example, in the church settings, unmarried couples usually meet with a church elder or spiritual leader and receive premarital counseling from them.
In these sessions, they learn how to cope with issues that can occur in their future marriage, improve their emotional connection, how they communicate, etc.
- Career Counseling: This type of counseling is usually done by a career counselor or a career expert. A career counselor provides recommendations and guidance to help you make the right career decision.
A career counselor will assess your skills, interests, and direct you to career paths in line with your interests, skills, strengths, etc. They also advise you on ways and how to improve your career opportunities.
- School Counseling: This is a kind of counseling usually done in the school setting. It is usually done by a professionally trained counselor or a teacher. School counselors provide support to the students, helping them cope with academic pressure, student interactions, personal struggles, etc.
- Group Counseling: This type of counseling is usually provided to a group of people who share similar struggles. Group counseling can be a very good option for families, parents, blended families, etc.
The benefit of group therapy is that it allows people to bond over their shared struggles and be more accountable.
- Mental Health Counseling: Compared to other types of counseling, this type of counseling can only be done by someone who is professionally trained as a counselor or therapist. A mental health counselor provides counseling and advice to help individuals and groups manage and handle their mental health struggles like depression, anxiety, addiction, etc.
- Individual Counseling: This type of counseling is provided to an individual 1:1. It could be provided by a professionally trained counselor, a therapist or someone with more experience. This type of counseling is aimed at helping individuals learn more about themselves, be more emotionally resilient and develop healthy coping techniques for their personal issues.
- Employee Counseling: This type of counseling is provided to employees at a company. It is aimed at helping them deal with work-related struggles or issues in their personal life that also affects their work. For example, an employee struggling to maintain work-life balance can receive tips and guidance on how to do this.
- Family Counseling: is a type of counseling provided to the family i.e the husband, wife, children and sometimes the extended family. This type of counseling helps families to handle life events and family struggles like loss of loved ones, traumatic events, parenting issues, conflict resolution, etc.
What Happens in a Counseling Session?
In a counseling session, the counselor encourages you to feel comfortable to share your feelings without judgement. They may engage in small talk to make you feel comfortable.
After talking about what you are experiencing, they help you analyze the situation and see different perspectives to it.
Finally, they help you set a course of action to handle the situation. They also give you recommendations, advice, opinions that can guide you into making the right decision.
How Often Should You go to Counseling?
There is no specific answer to how often you should go for counseling. It depends on your goals, your situation, etc. You could go once a week or even once/twice a month.
You can also decide to go only when you face a specific situation. For example, someone who receives career counseling might stop going for counseling after making a career decision. Also, a couple might only go for counseling when they are about to get married and might not go after marriage.
Is There a Difference between Therapy and Counseling?
Yes. The major difference between a therapist and a counselor is their professional training. While a therapist must be professionally trained, it is not absolutely necessary for a counselor. Sometimes, age, experience, background could make one qualified to be a counselor.
For example, in church settings, the pastor or one of the elders usually provides counseling support to church members even without professional qualifications.
Conclusion
Choosing to go for counseling can be one of the best decisions you can take for your mental health and personal development. Whether you are dealing with stress, making major life decisions, facing emotional struggles, or simply need a safe space to express your honest feelings, going for counseling can be a very good way to handle it.
If you would like to talk to a counselor, you can book an appointment here.
International Overdose Awareness Day 2024: Addressing the Drug Abuse Crisis in Nigeria
August 31 is globally recognized as the International Overdose Awareness Day. It is a day dedicated to create awareness on drug overdose and drug abuse and other harmful effects of drug abuse.
It is also a day to remember those who have lost their lives due to drug overdose and encourage support for people who are in recovery or have been affected by drug use.
The theme for this year's International Overdose Awareness Day (IOAD) is "Together We Can". This means that to stop drug overdose and other harmful effects of drug abuse, all hands must be on deck.
So, in this article, you will learn about drug overdose and drug abuse in Nigeria, its impact and how we can all contribute to its reduction in Nigeria.
Drug Abuse and Drug Overdose in Nigeria
Drug Abuse
Drug abuse is the excessive consumption of substances like alcohol, cocaine, heroin, cannabis, etc., or the misuse of prescription drugs like cough syrup, tranquilizers, etc.
A 2018 report showed that drug abuse was prevalent among an estimated 14 million Nigerians. Unfortunately, that number has skyrocketed today.
In 2021, the National Drug Law enforcement Agency (NDLEA) revealed that 40% of youths between 18-35 were deeply involved in drug abuse. This is how dire the drug abuse crisis in Nigeria is.
Drug Overdose
Drug Overdose in simple terms is when a person has excess substances or drugs in his/her body system. It is a very serious issue as it can easily lead to death.
Drug Overdose is a very terrible reality in our world today. In America, up to 107,543 people died from drug overdose in 2023.
Drug Overdose has also caused a lot of deaths in Nigeria. Earlier this year, a student of University of Port Harcourt (UNIPORT) died of an overdose of Colorado, an illegal drug popularly known as "colos"or "spice".
This is just one of many incidents of drug overdose in Nigeria.
Drug Overdose can be caused by a number of reasons like taking excessive substances or drugs, taking medications with alcohol, etc.
How Can You Recognize a Drug Overdose?
Below are a few signs that can tell you if a person is experiencing a drug overdose-
- Dilated eyes.
- Nausea and vomiting.
- Chest pain.
- Slow or difficult breathing.
- Confusion and disorientation.
- Limp body.
- Unresponsive but awake.
- Loss of consciousness.
NOTE: These symptoms vary depending on each person.
Examples of substances or drugs which can also cause a drug overdose is Heroin, Cocaine, Codeine, Tramadol, Arizona, etc.
What Should You Do in The Case of a Suspected Overdose
Here are a few steps to take if you suspect that someone is experiencing a drug overdose:
- Do not leave the person alone.
- Do not try to induce or cause them to vomit.
- Do not give the person something to drink or eat.
- Move the person to a quiet place.
- Call for an ambulance or take them to the nearest hospital or clinic.
Factors That Have Contributed to The Drug Abuse Crisis in Nigeria
There are a lot of reasons why Nigerians abuse drugs or take substances. Some of them are:
- Cost of living in Nigeria.
- Insufficient knowledge of the harmful effects of drug abuse.
- The glamorizing of drug use by the entertainment industry.
- Peer Pressure, etc.
Here is a brief explanation some of these factors:
- a) Cost of Living in Nigeria: The serious effects of the economic recession in Nigeria has driven many to take illegal drugs. The frustration and pain of being unable to afford three square meals a day for many and their families, has led to drug abuse.
Many Nigerians have resorted to drugs to numb their pain and frustrations at the situation of the country.
- b) Insufficient Knowledge of the Harmful Effects of Drug Abuse: Many people especially youths take drugs due to inadequate knowledge of its negative and harmful consequences.
Drug abuse ruins a person's life financially, mentally and physically. Its harmful effects can even extend to families and loved ones.
- c) The Glamorizing of Drug Abuse by the Entertainment Industry: In Nigeria, many popular stars sing songs about drug use and sometimes publicly abuse drugs.
Some musicians even use drugs to get inspiration for their music. This makes it look as if drug abuse is a cool thing to take part in and this has led many Nigerians to abuse drugs.
Consequences of Drug Abuse.
Drug abuse can have a lot of negative effects on a person physically, mentally and socially. Here are few of these effects:
Physical and Mental Effects of Drug Abuse
- Liver Damage.
- Respiratory Problems.
- Heart Attack and Stroke.
- Risk of Drug Overdose and Death
- Increase in Anxiety and Depression.
- Memory Loss and Cognitive Impairments.
Social Effects of Drug Abuse
- Relationship Breakdown.
- Family Conflicts.
- Inability to Focus at Work, School, etc.
- Stigmatization and Discrimination.
- Financial Strains.
- Loss of Work.
- Legal Problems.
How Can We Address the Drug Abuse Crisis in Nigeria?
As stated earlier, the theme of this year's International Overdose Awareness Day is "Together We Can". This means that to address the drug abuse crisis in Nigeria, everyone has a role to play.
- Government, Groups, Organizations-
- Education and Sensitization: Government, policy makers, ministries, activists etc, should increase the education and sensitization of members of the society on the terrible effects of drug abuse. This outreach must be done online and offline.
It should also extend to all areas including rural areas, schools, higher institutions, churches, etc. Adequate publicity should also be done to reduce the stigma associated with drug abuse.
A study carried out by the National Bureau of Statistics and United Nations Drug Office on Drugs and Crime revealed that stigma associated with substance use, was one of the major limitations discouraging drug users from seeking treatment in Nigeria.
- Establishment of Treatment and Rehabilitation Centers: More treatment centers should be established to ensure comprehensive care for drug abusers or addicts.
In Nigeria, drug treatment is usually carried out by tertiary hospitals, NGOs, churches., etc which makes their services limited. Even government facilities do not have enough qualified staff to care for people with drug abuse disorders.
It is therefore very important that treatment centers provide more comprehensive care. Beyond detoxification and counseling, they should also offer rehabilitation and relapse services for drug users.
- Reduced Cost of Treatment: Affordable treatment options should be provided for people with drug use disorders. The government can try to subsidize the cost of drug treatments to make it more affordable and accessible.
- Increased Efforts from Law Enforcement Agencies: Law enforcement agencies like National Drug Law enforcement Agency (NDLEA) should intensify their efforts in stopping and reducing drug trafficking in Nigeria.
B. Individuals-
- Parents must thoroughly educate their children on the harmful consequences of drug abuse. They must 'deglamorize' drug use from how it is painted by the media especially the music industry.
You must teach your children that taking drugs should never be an option to cope with life's challenges. Let them know that drug abuse ruin lives, families and increases the risk of overdose and death.
- As individuals, we must educate our colleagues, friends, families on the harmful effects of drug abuse. Through our social media, we can sensitize the people around us on the devastating effects of abusing drugs.
We should also encourage our friends and loved ones who use drugs to seek professional help and support them in their recovery journey.
Conclusion
Drug abuse is an issue that affects every member of the society one way or the other. Studies shows that 1 in 8 Nigerians experience the consequences of drug abuse, even due to other people's drug use.
It is therefore very important that every one - government, ministries, policy makers, Individuals come together to fight this issue that is killing many of our people.
Mycarebuddy Can Help You
If you or your loved one is trying to recover or in the process of recovery from drug abuse, our qualified therapists are here to guide you on that journey. Feel free to approach us HERE.
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