Most of us suffer from anxiety and it hold us back from living life: working, studying, traveling, starting relationships, making friends, getting out of house, having peace of mind. If so, you may not know where to start or what’s that first step. Here’s help. This is a list of small but significant changes you can start today to help you managing anxiety. Change happens because of an accumulation of small victories not a single action. Best wishes on your journey.
1. Be grateful.
Make a list of 3 things that you are grateful for, especially things you take for granted, having a job, a supportive family, excellent health, having food and shelter. When we concentrate on our blessings we tend to be more happier and grateful rather than unhappy and stuck on our failures. Start each day with a grateful heart.
2. Take a walk.
Any kind of exercise burns off stress, lifts the mood, and helps you deal with anxiety and panic.
3. Distract yourself.
If you’re analyzing how you feel or worrying about whether you’ll have another panic attack, take your mind off it by doing something else: listen to music, watch a move, read, wash the dishes, go for a walk, talk to a friend. Anything that distracts you.
4. Talk to a friend.
I am a firm believer that talking to someone help. Whether it’s a friend or trusted family member, it can unburden your thoughts. When you are going through a challenging situation, it seems like the challenge is way too big and the situation is hopelessness as you are in the midst of it. talking to someone can help you realise that this isn’t the end, maybe they have probably been through the same challenge and they managed to get through. And because they are not in the midst of all of it, they will help you see the light at the end of the tunnel.
Writing about your feelings can sometimes help you understand yourself and give you a chance to get your feelings out.
6. Remember your fears are just fears.
Panic can make you feel helpless and vulnerable. Try not to buy into the negative cascade of thoughts. See these thoughts as just the panic and not reality.
7. Do something kind for someone.
Just being nice to others lifts our mood. Simple acts like opening the door open, giving someone a compliment, carrying something for someone, asking if you can help someone who looks lost. . . Do these without expecting something in return.
8. Listen to nature.
I took the above picture on one of my hiking recently. Listening to nature reminds me that God is in control. That we do not need to worry about anything. Stop and listen. Appreciate and marvel at what is around you.
9. Remember you’ve been through this before.
How many attacks have you survived? You will make it through this and it will get better. It does every time. Like they say, you have survived 100% of your worst day, you’re doing great.
10. Talk to a professional.
Get help if you’re feeling stuck. Therapy can give you new insights and the encouragement you might be lacking.
11. Think of something positive about yourself.
It could be your smile, your kindness (like me 😊) , or your personality. We all have something positive.
12. Write down your worries.
Then throw then in the trash. Sometimes, we stew and stew and just don’t process what we feel. This gets them out of your head.
13. Always Remember: You are enough. You are amazing. You are loved. Never let anyone tell you otherwise.
Hey there, My name is Dikeledi and I reside in Johannesburg, South Africa.