You don't have to hear from a professional to know when anxiety is kicking in. Sometimes in a challenging situation you may feel the inability to control your own mind and that lack of control can take a large tole to not only startle you, but cause your body to react with jumping nerves. Panic attacks can occur to anyone, do not think that you are alone. We all become anxious, it is just another emotion that can be handled if taken care of properly.
1. Accept that you cannot control everything.
It's okay to question your mentality; "is this as bad as I think it is?'" is a easy question that can place your mind back in line before making any hasty, in the moment decisions. Deciding in the peak of your anxiety how you want to cope with it and if it is worth the worry can help ease your mind.
2. Try your best.
Believe me, every situation can be scary. Even if your anxiety lives within only when you need to order your Starbucks, making a pizza delivery order, or even just gaining the courage to ask a waitress where the restroom is. We all can be scared, and that is okay! Who can judge you when you tried your best? Do not let others bring you down when you know you gave it your all. Be proud of your accomplishments, even the smallest ones. This tiny Hedgehog is rooting for you!
3. Take a time-out.
Staying in the heat of the moment can bring any scenario out of proportion, only making the issue worse. Don't forget to remind yourself you have other priorities for the day. Practice yoga, listen to music, or any other calming alternative. Stepping back from the problem can help tramendiciously.
4. Allow humor and laugh about it.
Anxiety isn't very funny, it really can be scary for many. However, instead of laughing at what might be an issue someone is attempting to cope with; laugh along side them. Humor is an amazing way to cope with any situation, sometimes laughing at yourself and thinking, "I can't believe I was so scared" can remind you to strive forward, you can't always be afraid.
5. Don't forget to eat!
Your body can cope with anxiety differently, but for everyone it really just throws your body out of whack. Your appetite can change, causing a possible late night junk food binge; or for some not eating at all. Try to maintain a standard in your food consumption, welcoming more nutritional food. Tryptophan is a chemical compound of serotonin, witch makes you feel calm. Foods such as chicken, soy, oats, peanuts, and milk contain Tryptophan. Eating foods rich in Vitamin B can also be beneficial to ward of anxiety and even depression. This includes leafy greens, rice, nuts, oranges and other citrus fruits.
6. Get enough sleep.
Personally, I cannot sleep the recommended 7.5 to 9 hours every night. But the nights I have slept for awhile, not only did my skin look healthier and brighter, but I felt great. Getting enough feeling not only relaxes your mind, but your body. If you typically an anxious person, sleeping can be considered a 'time out' or 'reset' to a challenging day.
7. Limit alcohol and caffeine.
People with anxiety disorders, particularly social anxiety disorder, are three times more likely to have problems with drugs or alcohol. No matter if it is only alcohol or a combination of all three, it is not a great mix with anxiety.
8. Become involved and interact with others.
Nothing can be scarier than social interaction. It can be stressful to even manage a 'hello' to another person, but putting yourself out there can be great practice. Step out of your comfort zone! Volunteering with local activities and helping others not only can bring yourself great joy, but help over come small obstacles.
9. Learn what triggers your anxiety.
For many, if you pay attention to specifically what makes you anxious (a recurring issue, a friend, school) you can find a pattern. Knowledge is power, if you have the upper hand and can understand your own mentality and why you think that way, you can choose whether or not to change it.
10. Smile!
Laughter has been proven to reduce depression and anxiety, but sometimes it can be challenging to get the ball rolling. Browsing the web for a simple funny clip can be shared and laughed upon. Please enjoy the full episode of "Lip Sync Battles" featuring Channing Tatum and his hilarious wife.
Remember to always smile because you are loved and can do whatever you put your mind to!
