Manage Anxiety: 9 Strategies in Challenging Times

In the midst of recent adversities, such as the COVID-19 epidemic, economic unpredictability, and social turmoil, anxiety has emerged as a common problem impacting people all around the world. As a psychotherapist, I observe the daily problems people have with anxiety, dread, and unease. However, there are techniques that can help you manage your anxiety and put your mental health first. Here are nine useful suggestions to assist you in regaining composure and peace of mind:

1.Get Moving: Exercise, whether it’s walking, jogging, participating in a gym regimen, or even just using the stairs. Regardless of its formality, exercise has been demonstrated to be good for mental health.

2.Start your meditation practice with simply a few minutes of peace and silence, and then gradually extend it. Use the words “I am calm and at peace” or “My mind is clear and restful” to help you focus on your breathing.

3.Avoid “What Ifs”: To stop oneself from spiraling into negative thoughts, ask yourself these three questions. What am I certain is accurate? Am I paying attention? Keep your feet firmly planted in the present and shift your attention to the parts that are under your control.

4.Reduce your news and social media usage since frequent updates and sensationalized information might make anxiety worse. Unplug. Strike a balance between maintaining your knowledge and safeguarding your mental health.

5.Ground Yourself: Use grounding exercises to stop your worry from growing. Focus your focus back on the immediate, palpable reality by describing anything in your immediate environment in great detail.

6.Listen to music: Use instrumental music, ideally without words, as a soothing aid. Allow the music to take on a life of its own by following the ebb and flow of the melodies.

7.Keep a journal and write down your ideas without considering them through. Allow your thoughts to relax and find consolation in the act of writing as you let your pen run wild.

8.By methodically tensing and releasing various muscular groups, you may practice progressive muscle relaxation. From head to toe, gradually inhale as you tens or release and exhale as you relax.

9.Keep it Positive: Write down your own calming or affirming statements and save them to the notes area of your phone. Read these affirmations to calm your thoughts and provide a positive outlook when anxiety arises.

Remember that every person’s experience with anxiety is different, and you may always seek professional assistance if your anxiety severely interferes with your everyday life or makes you feel uncomfortable. Employee assistance programs, such as Best Care EAP, may connect you with seasoned counselors who can provide advice suited to your requirements.

Utilize these useful techniques to manage your anxiety and give your mental health the attention it deserves. Even in the middle of difficult circumstances, you may find serenity and reclaim control through patience and constant work.

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