Anxiety Cheat Sheet: How To Beat Anxiety

Anxiety Cheat Sheet: How To Beat Anxiety

When you suffer from anxiety, it is not a pleasant feeling. Some people get it even so bad that they think a full-blown panic attack is something more serious and they feel that they are dying. Fight or flight, you might have heard of it, the body produces powerful hormones which provide your muscles with enough strength either to run as fast as you can or to fight the predator as hard as you can. The only problem here is that in today’s society there is not a big fat tiger waiting around the corner to eat you. Most of the stressful situations we encounter are modern life stress situations and nothing life-threatening. However, our body does not understand this, and it is still providing us with these stress hormones to make sure we survive.

So what can you do to beat anxiety?

I put together a small Anxiety Cheat Sheet.

 

Anxiety Cheat Sheet

  • Move your body 5 x 30mins a week, moderate to high-intensity exercise. Excercise gets rid of the stress hormones in your body. 
  • Cut out caffeine. Caffeine is a stimulant; please stay away from this. Are you into energy drinks, please definitely stop. 
  • Get enough sleep. Sleep deprivation actually causes more stress which can trigger off anxiety. 
  • Eat healthy food, cut out processed food.
  • Studies showed that Omega 3 supplements are helping.
  • Write a journal, reflecting on your day helps not only the brain to digest the information but also can help to identify triggers. 
  • Rate your anxiety every morning on a scale 0 to 10. Rating your anxiety helps to understand how severe it is, it also helps to monitor and see again if any triggers in your life increase your stress. Together with a journal, this gives you a more in-depth inside of what is going on. 
  • Pick up a hobby. Hobbies are de-stressing, a lot of us neglect downtime or time where we just enjoy ourselves and being creative. Please understand that TV is not a hobby, well it depends on what you are watching. 
  • Increase what makes you happy in a healthy way. Write down what you have neglected, sometimes when we have stressful times we ignore hobbies, seeing people and talking to people. Reflect on what makes you happy and do more of it. 
  • Consider counseling or life coaching. There is still a stigma attached to get help for your mental health. Please, do not feel ashamed to ask for help. You can see a counselor already in early stages of your anxiety, you do not have to wait until you get a full-blown panic attack. 
  • Talk to friends or family about your anxiety. 
  • Expand your comfort zone (do something you always wanted to do but you were scared of failing)
  • Speak to your doctor. Please open up to your doctor, get checked maybe you are on a prescription drug that has side effects or a doctor can refer you to a therapist if needed. 
  • Meditate every day. 
  • Cut out the drama on TV or stop watching TV for a while. Make sure you do not watch negative or dramatic stuff on TV, this actually can increase your anxiety. Read a good book or choose a film without drama. 
  • Cut out alcohol. Alcohol even though it is a relaxant and mood enhancer can cause a lot of stress in your body. Alcohol, if you drink too much too often can have a severe effect on your sleeping pattern, and sleep deprivation is something that can increase anxiety. 

Work on each of the points step by step. Do not get overwhelmed you do not have to implement all of it now you can take one topic and work on it. Tick off the list the ones you already do. Maybe even mark the ones that are easy to implement ant work on them first.

About the author

Jennifer White Ad. Dip. Psych. is a global human potential thought leader, blogger, Psychological Therapist with CBT (Cognitive Behavioural Therapy) skills, Life Coach and Public and Motivational Speaker. Jennifer White has experience in counselling and coaching people with substance misuse, anxiety and depression. She is currently working as a self-employed Psychological Therapist and Life Coach in her practice, helping people reaching their real potential. She holds public and motivational speeches and shared her ideas with other speakers on the stage of the Celebrate Your Life event in Arizona 2016. She runs successfully her self-development and self-help groups on- and offline.

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