Our 7 tips to help manage your Anxiety

1. Change the Way You Think
2. Practice Breathing Exercises
3. Go for a Walk
4. Together With Friends
5. Talk to a Counselor or Therapist
6. Meditate and Practice Yoga
7. Conclusion

Change the Way You Think

Managing anxiety starts with your thoughts. It’s all about changing the way you think so that you don’t get so hung up on negativity or unrealistic expectations. When you let your worries spiral out of control, they feed on negativity, so try to avoid dwelling on these thoughts. When you find yourself getting stuck in a worry cycle, try to break the pattern of negative thoughts by doing something different. Doing something active, like exercising, can help you to shift your focus and break the cycle of worry.

Practice Breathing Exercises

One of the most effective ways to manage your anxiety is to practice breathing exercises regularly. When you’re feeling anxious, your body automatically enters what’s known as the “fight or flight” response. Your breaths become short and shallow, and your heart rate increases as your body is flooded with adrenaline. By practicing deep breathing exercises, you can reverse the effects of the “fight or flight” response. It’s been proven that controlled breathing can actually lower your heart rate, reduce feelings of stress and anxiety, and improve your overall mood. What’s more, you can practice breathing exercises anywhere at any time, so they’re perfect for when your anxiety starts to creep up on you. We discuss some of these below.

Go for a Walk

Taking a walk is one of the best things you can do to manage your anxiety and lower your stress levels. Not only will it help to clear your head, but walking has been proven to lower stress hormone levels and increase serotonin levels (the happy hormone!). It’s also a great exercise for your body, which can help to reduce feelings of anxiety and stress even further. Not only is walking great for managing your anxiety, but it can also help to prevent it from developing in the first place.

Together With Friends

When you’re feeling anxious and worried, it’s easy to want to withdraw from the world and bury yourself in your comfort zone. However, when you do this, you’re only feeding your anxiety, and it’s more likely to get worse. Your friends can help to take your mind off your worries by drawing your attention to them, which can help you to move past your anxiety. By spending time together with your friends, you can draw your attention away from your worries and focus on them instead. You’ll also be helping to keep your anxiety levels in check by letting your worries flow out of your system.

Talk to a Counselor or Therapist

When you’ve got a lot on your mind, it can be hard to let your worries go. Talking to a counselor or therapist will help you to let go of your worries and gain a greater understanding of your anxiety. Talking about your problems and working through them with an objective third party can help you to overcome them more quickly. Talking about your worries can help you to see them from a different perspective and gain a greater understanding of your anxiety. By talking about your worries, you’re actively trying to manage them and actively trying to lower your anxiety levels. This will help to break the worry cycle and make it easier to move past your anxiety.

Meditate, Practice Yoga & Breathing Exercises.

When you’re feeling anxious, it’s important to try to stay as regulated and balanced as possible. Yoga has been proven to lower anxiety levels, increase endorphin levels, and improve your mood. By practicing yoga regularly, you can actively work to manage your anxiety and prevent it from getting worse.

Yoga isn’t only good for managing anxiety, but it can also help to prevent it from developing in the first place. You can also practice meditation regularly to manage your anxiety. Meditation involves focusing on your breathing and detaching from your thoughts. When you meditate, you actively work to clear your head of anxieties and worries.

Our 3 breathing exercises are recommended to try, here they are:

Deep breathing

You can do this at anytime of the day when you feel like the symptoms are creeping up on you or even when you’re feeling fine. Inhale slowly as much as you can and hold your breath, then let your breath out slowly. Repeat this several times.

4-7-8 technique

• Put your tongue at the top of your mouth, right behind your front teeth.
• Release all the breath from your lungs, keeping the tongue in the same position
• Close your mouth and then take a quiet breath in through your nose, counting to 4.
• Now hold your breath for 7 seconds
• Release your breath through your mouth, counting to eight.

Slow breathing

Breathing in a quick, shallow, and unfocused manner can contribute to a variety of issues, including anxiety. If you gain better control of your lungs, you may experience both mental and physical health benefits.

Here are some facts about Anxiety

Anxiety disorder comes under one of the most common mental health illnesses in the UK. Many people may feel confused as to how or why this disorder came into their lives, this could be related to past traumas even when you were very young, it can have an impact on you later in life so it’s always good to address these points of your life. Physical or emotional abuse also play a role in anxiety disorders, both should not be ignored.

The more intense the anxiety disorder the more likely it is to develop Generalised Anxiety Disorder (GAD). This can come from major depression. Panic attacks are very common with Anxiety that sends you into fight or flight, which is why breathing and meditation play a role in trying to stop it from progressing. Now, fight or flight is a normal way for your body to respond to something that is stressful or frightening. It activates the sympathetic nervous system. This is normal in times of real heightened danger, however it can become a disorder when your body’s response is going into fight or flight when there is no real danger.

Social Anxiety Disorder

Another disorder falling under the category of anxiety is Social Anxiety Disorder (SAD). A very common disorder with the symptoms of anxiety and panic. This is where people with SAD get extremely anxious to socialize.

Stress

Stress happens to most of us at some part in our lives and can occur in many different situations. Whether it be something new, something unexpected, financial difficulty or a life event.

Everyone will experience some form of it in their lives and each person can handle it in different ways. Sometimes stress can help us through tough times such as fear or standing on a stage to deliver a speech in front of loads of people. Stress becomes an issue when it’s long-term and the stress response does not turn off. This is where it is important to get help.

What helps: Meditation, therapy or medication

Conclusion

When you’re feeling anxious, it can seem as though there’s nothing you can do about it. But by following these 7 ways to manage your anxiety, you can beat your worrying habit and ease your anxiety.

By changing the way you think, practicing breathing exercises regularly, going for a walk, spending time with your friends, talking to a counsellor or therapist, meditating and practicing yoga, and surrounding yourself with supportive people, you’ll be able to manage your anxiety.

The team here at SLEEPiWiSH UK always put customers health first, if you have tried the above 7 steps but you are still going through a level of Anxiety that is still difficult to manage, we highly recommend that you take a look through our list of quality Anxiety medications. After having successfully treated hundreds of our customers, we welcome your contact so we can work with managing your symptoms.

Our Anxiety Treatment Medications