Useful tips to manage anxiety and stress

While it’s normal to get nervous about an important event or life change, it’s not normal to get overtly anxious all the time.

Anxiety disorders can range from a generalized anxiety disorder (GAD), which is intense worrying that you can’t control, to panic disorder -- sudden episodes of fear, along with heart palpitations, trembling, shaking, or sweating.

For those with an anxiety disorder, it’s important to look into strategies that can help manage or reduce anxiety in the long term, like talk therapy or medication. Below mentioned are some tips to control your anxiety and help relax your mind.

·       Take a time-out. Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. Stepping back from the problem helps clear your head.

·       Eat well-balanced meals. Do not skip any meals. Do keep healthful, energy-boosting snacks on hand.

·       Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks.

·       Get enough sleep. When stressed, your body needs additional sleep and rest.

·       Exercise daily to help you feel good and maintain your health. Check out the fitness tips below.

·       Take deep breaths. Inhale and exhale slowly.

·       Count to 10 slowly. Repeat, and count to 20 if necessary.

·       Do your best. Instead of aiming for perfection, which isn't possible, be proud of however close you get.

·       Accept that you cannot control everything. Put your stress in perspective: Is it really as bad as you think?

·       Welcome humor. A good laugh goes a long way.

·       Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones.

·       Get involved. Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress.

·       Learn what triggers your anxiety. Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious, and look for a pattern.

·       Talk to someone. Tell friends and family you’re feeling overwhelmed, and let them know how they can help you. Talk to a physician or therapist for professional help.

Courtesy: Anxiety and Depression Association of America