Are you struggling with anxiety and depression? You are not alone. According to a 2022 study conducted by the University of California - San Francisco (UCSF) found that 48% of young adults between the ages of 18-24 struggle with anxiety and depression. The Covid-19 pandemic has caused increased isolation and fear for many people, which has resulted in a heightened prevalence of stress among young adults. The uncertainty of the economy, job markets, and rising living costs also have contributed to feelings of anxiety. Here are six techniques to help manage your anxiety levels.
1. Deep breathing exercises:
Sit up straight, close your eyes, and take a deep breath through your nose; imagine "smelling the roses." Hold your breath for four counts and then release the air through your mouth; imagine, "blow out the candles." As you are taking slow deep breaths in through your nose and out through your mouth, focus on your breathing and allow your thoughts to pass through your mind.
2. Meditation:
Meditation is another technique that can help manage anxiety levels. Find a quiet place, sit or lie down comfortably, and close your eyes. Focus on your breath, feeling the sensation of air going in and out of your body. Try to let go of any thoughts that come up and bring your attention back to your breath. Do this for a few minutes each day to help increase feelings of relaxation and calmness.
3. Exercise:
Physical exercise is one of the best ways to reduce anxiety levels. Engaging in regular activity,
even if it is just a short walk or jogging around your neighborhood, can help to reduce anxiety levels. Exercise releases endorphins in the brain, which are natural mood boosters. Endorphins are chemicals that trigger positive feelings in the body and mind, helping to reduce stress and alleviate anxiety. Try to make exercise a regular part of your routine, scheduling it into your day so that it becomes an automatic habit.
4. Balanced and healthy diet:
Eating a balanced and nutritious diet can also help you manage your anxiety symptoms. Avoid consuming excessive amounts of caffeine and sugar, which can increase anxiety levels. Instead, try to incorporate foods rich in vitamins and minerals, such as leafy vegetables, whole grains, and lean proteins. Also, stay hydrated. It is recommended to drink eight glasses of water a day.
5: Journaling:
Journaling is another technique that can help manage anxiety levels. Writing down your thoughts and feelings in a journal can help you process them and better understand the root causes of
your anxiety. It can also help you identify patterns in your thinking and behavior, which can be valuable when working to manage anxiety symptoms. Consider keeping a journal handy throughout the day to document anxious thoughts when they arise and later reflect on them in a calmer state of mind. Moreover, journaling can also help you practice gratitude and mindfulness by taking the time to reflect on positive experiences and things you are thankful for. Journal about the positive aspects of your day, increase your positive outlook, and reduce a negative mindset.
6. Sleep hygiene:
Getting enough sleep is essential for maintaining optimal mental health and can significantly
reduce anxiety levels. Make sure you create a sleep-conducive environment and stick to a consistent sleep schedule. Avoid electronics for at least an hour before bedtime and create a relaxing pre-sleep routine, such as taking a warm bath or reading a book.
Implementing some or all of these strategies into your daily routine can significantly reduce feelings of anxiety and improve overall well-being. Remember that stress can manifest differently in every individual. It is important to seek medical attention if these strategies do not diminish your symptoms.
Consider consulting with a mental health professional if you continue to experience high levels of anxiety or if your symptoms significantly interfere with your daily life. Taking care of your mental health is just as important as taking care of your physical health, and seeking professional help can be an effective way to manage anxiety symptoms. Contact New Caney Counseling to schedule an appointment with a mental health provider at info@newcaneycounseling.com.
New Caney Counseling Center
23010 Gabriel, Ste 205
New Caney, TX 77372
281-296-3158