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:

  1. 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:

  1. It will help you clear your mind and think straight.
  2. It will help you identify things that makes you nervous so you can get rid of them or distance yourself from them.
  3. 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.

 

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.
  2. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.