Anxiety Management

Hello everyone, I hope everyone is having a lovely and peaceful day!:) If you follow me on Instagram, I mentioned that my intention is to expand my blog into covering other topics in addition to fashion. I considered expanding my blog because I also have a passion in helping to spread awareness in other issues that the world is currently facing. I want to be able to start a conversation with the community by putting to light the issuses that need to be talked about. With so much going on in the world such as the case with hurricane Irma, president Trump's policy and law changing decisions, the massive earthquake that occurred in Mexico, and maybe personal changes going on in your lives, it's no surprise that many people struggle with Anxiety to this day. Anxiety is the topic that I wanted to discuss because it's a mental health issue that millions of people struggle with and continues to be on the rise. I hope you find this post to be informative about the condition of Anxiety and be a voice for those that struggle in closed doors. I have provided some ways in which may help you manage your Anxiety. Always consult your doctor or a mental health professional for any questions or concerns first and foremost as this post is for educational purposes only.

According to the Anxiety and Depression Association of America (ADAA), Anxiety disorders are the most common illness affecting both children and adults. It is estimated that about 40 million American adults suffer from anxiety. You are not alone if you are suffering from this condition as it's a common disorder. I myself have battled with chronic anxiety for sometime in the past ; hence, I know the debilitating symptoms that anxiety produces in your body. Some anxiety is considered normal such as when you are getting pumped for an exam or when you have a job interview coming. That little bit of anxiety helps you concentrate on the task. However, if you feel that your anxiety is taking control of your life and you feel anxious all the time for no reason, then it's a great time to talk to a doctor or a professional about these feelings. I bet some of you are thinking, "I don't need to see someone, I am not crazy!". Well let me tell you this, you are not crazy! Just because you are seeing a professional, it does not mean you are crazy. I believe that seeking a mental health therapist is the same as seeing your primary care doctor for when you are feeling sick. There is nothing to be afraid or ashamed of in seeing a therapist and I can't emphasize that enough. This is the problem when society is not educated enough about mental health issues. We tend to stigmatize all issues related to mental health in thinking that it does not exist or we make the person feel ashamed for developing the disorder. Mental disorders do indeed exist! Below, I provided coping methods to help manage your anxiety. These coping methods have helped me manage my anxiety; therefore, I hope they can help you as well. Also, keep in mind that if you still find yourself struggling, please seek help.

How to Manage Your Anxiety Symptoms

1. Exercise

This coping method is highly recommended in reducing your levels of anxiety because it helps release hormones and neurotransmitters to help you feel calmed and relaxed. It can also help improve your mood. It does not need to be a full complete workout or a strenuous one. If you feel that your anxiety is at a high level, take a 30 minute walk outside your neighborhood or wherever you desire. Try to keep your body moving so you can distract yourself from your anxiety. Whenever I feel anxious, I simply take a hike or a small walk around the neighborhood to get some fresh air while listening to some of my favorite music.

2. Herbal Teas

I love to drink hot herbal teas in times when I feel anxious and really stressed out. Some herbal teas that I recommend that you try is chamomile, valerian, lavender, kava, peppermint, and passionflower. I have tried drinking these teas and they have helped me wind down. Often times I drink a cup of tea before I go to sleep. I find that it helps me relax and sleep. Consult your doctor in case of side affects or allergic reactions.

3. Journaling

Try keeping a diary or a journal to write down the thoughts that are making you anxious. I prefer writing before I fall asleep so I can make sense of my thoughts and in some way it can take those thoughts away in preventing me from falling asleep. Another method to do this is by simply writing those anxious thoughts down and later throwing the paper away. This mechanism helps to throw away the thoughts that are bugging you. Keeping a journal is a therapeutic coping method to help manage your anxiety.

4. Limit the use of Electronic Devices

In this today's high usage of electronic devices, it's hard for some of us to limit the use of these devices by checking our social media accounts daily. I don't know about you, but I get anxious for using my cell phone too much. It's too much we need to keep up with on social media and oftentimes the feeling that you are missing out. It's ok to take a break from all social media accounts and focus on yourself by doing other activities instead. Try limiting the use of your electronic devices when you can. Do not use any electronic devices before you go to sleep as the blue rays from your screen reduces your levels of melatonin in the brain. This can disrupt your sleeping pattern making it harder for you to fall asleep. Try reading a book before you go to bed or listen to some music.

5. Sleep

Having a healthy sleeping pattern is a healthy way to help manage your anxiety. Try waking up and sleeping at the same time everyday including weekends. Try to get at least 7-8 hours of sleep everyday. If you are having a hard time trying to fall asleep, try some guided meditation videos on YouTube. I find those really helpful for me. Often times I fall asleep in the middle of the guided mediation because they really help relax you. Sometime I wake up with my earphones still on. lol

6. Spend time outdoors

Again, in today's tech world, we hardly ever spent any time outdoors with nature anymore. Many people prefer to stay enclosed in their houses to be plugged in with their Wi-Fi and instead watch YouTube videos. Go outside and take a nice hike or walk around the park. Try connecting to nature as much as you can as you can feel relaxed and energized.

7. Adopt healthy eating habits

When you feel anxious, you tend to crave high fat and unhealthy processed foods. Instead of chugging down a can of soda or eating that cheeseburger with fries, replace that with salmon or fish. Try to ingest foods high in vitamins or minerals, such as the omegas and magnesium. Your nerves will keep a healthy balance when you ingest these vitamins and minerals. For a snack, eat almonds, yogurt, a piece of fruit, or oatmeal. Add lots of vegetables to your diet as it is essential to help manage your anxiety. And most importantly, drink lots of water! Your body tends to become anxious when you are dehydrated. Try carrying a water bottle with you at all times to keep hydrated. Stay away from caffeine and alcohol as they both can increase your levels of anxiety.

8. Engage in a Hobby

Engaging in a hobby is a great outlet to help you manage your anxiety. Not only will it distract you from those anxious thoughts, you can enjoy a favorite hobby that you are passionate about. If you would like, create a blog for yourself, listen to some of your favorite music, join a club, take music lessons, read a book, take a yoga class or simply hang out with friends.

9. Talk it Out

You can also talk about what is making you anxious with a family member or a close friend that you feel comfortable with. I find it most helpful talking it out with someone I feel comfortable with as it can gives me the sense of venting out to those negative thoughts. Try reaching out to someone to talk. I guarantee there is someone that will listen to you. Like me, you can always contact me if you want to talk. I am always here for you guys and there to listen to you.

I hope you found these coping methods helpful in someway. You can also use me as a resource by giving me an email or by contacting me in which ever way. I am here to help out and listen. If you do still find yourself struggling with anxiety, please reach out for help. There is nothing wrong with talking to a therapist. If you guys have any questions or concerns, feel free to contact me anytime. Take care and have a great day! :)

xoxo,

Lissete