A sharp increase or decrease in appetite. A growing reliance on alcohol, caffeine, nicotine, or other drugs. Insomnia or trouble remaining asleep. Mood swings marked by shorter tempers. Feeling easily distracted and putting off major decisions. Feeling engulfed by things that seem to be beyond your control.
Breathing deeply and slowly with full inhales and exhales. Counting your breaths to focus your attention on the here and now. Reassessing yourself after ten breaths and repeating if needed.
Be careful to label this outbreak of anxiety and its sources as a “situation,” rather than immediately framing it as a “problem. ” Avoid jumping to conclusions and adopting a negative outlook right from the start.
Whether the situation is a concrete, real-world set of circumstances that can be immediately addressed or merely a hypothetical possibility. Whether your hypothetical possibility is probable or unlikely to ever actually occur. Whether the situation can be resolved now and/or prevented from repeating.
Forget trying to change the bully’s outlook or personality, since this is most likely beyond your control. Concentrate instead on steps that you can actually take, such as: minimizing your interaction, confronting them, and/or being the bigger person by refusing to be drawn into petty disputes. Determine whether the trigger is the present set of circumstances (in this case, the bully’s overall bad attitude), or whether it is because it touches on another source of anxiety (such as appearance, social standing, or past instances of bullying). If the latter, create a separate list of steps you can take to improve those circumstances as well.
Don’t waste time trying to come up with solutions that resolve situations 100% to your liking. Concentrate on actionable steps you can take to improve your situation, whether it’s by 99% or just 1%. Learn to laugh at the circumstances and yourself. Develop a sense of humor regarding your anxieties. Counteract the negative feelings they cause with positive ones.
Devote 15 to 20 minutes each day, at the same hour, to create structure. Allow plenty of time between your worry session and your bedtime to avoid bringing your worries to bed with you. Jot down triggers as they happen. Create a to-do list to go over later, during your session. Assure yourself in the moment that the situation will in fact be addressed. Keep a journal. Commit your troubles to paper so you don’t have to keep them bottled up. Use this time to create lists of steps that you can take to resolve issues. As your problem-solving skills become more ingrained with repeated practice during your sessions, apply them in the moment to resolve situations that demand immediate attention.
Identify things that help reduce your stress, such as yoga, meditation, exercising, deep breathing, and schedule a time to do it every day. Managing stress is all about balance and prevention (consistent de-stressing) so it’s important that it’s scheduled and made a priority. [9] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source
To reorient yourself to the present, quit what you are doing. Breathe deeply and slowly. Expand your senses to note your environment. Observe what is going on around you instead of what’s going on inside your head. Close your eyes if necessary and focus solely on smells and sounds.
Treat each situation as an isolated incident, rather than one link of an unbreakable chain that is doomed to repeat itself. For example, don’t assume that all future relationships are doomed to fail just because your last partner broke up with you. Break each situation down into separate components and analyze each in turn. For instance, if you are stressing out over your job because it won’t lead to advancement, don’t overlook its positive aspects, such as its proximity to home, your relationships with coworkers, and the skillsets that you can now include in your resume when seeking other employment. Avoid assuming the worst. Say your boss calls you into their office when it isn’t their habit to do so. Think of ALL the possible topics they might want to discuss, rather than focusing exclusively on negative ones like, “You’re fired!”
When analyzing a situation, use verbs to describe what happened to better identify possible solutions or alternatives. For example, think, “I missed my last bill payment because I worked three double-shifts in a row and forgot all about it due to exhaustion,” rather than, “I missed my last payment because I’m forgetful. ”
Discussing your feelings and personal history. Sharpening problem-solving skills. Supervised exposure to simulated and real-world triggers of anxiety. Rebuilding your outlook on life to reduce negative mindsets. Recognizing and mastering your body’s responses to stress. Practicing relaxation techniques.
Making a point of using polite phrases such as “please” and “thank you. ” Asking people, “How are you?” as an actual question instead of a greeting. Simple acts like holding doors and helping to carry heavy loads. Regularly calling and planning visits or activities with friends and loved ones. Offering your assistance with other people’s projects. Volunteering your services for organizations like churches, hospitals, nursing homes, non-profits, and schools.
A daily routine of light exercises around the house, such as jumping jacks, push-ups, sit-ups, lunges, and pull-ups. Getting out of the house to run, hike, bike, or swim and enjoy some alone-time. Joining a gym, team sport, or running/biking/swimming club to connect with other people.
Foods proven to combat stress and anxiety include: acai berries, asparagus, avocados, blueberries, chia seeds, dark chocolate, nuts, oranges, salmon, seaweed, spinach, sunflower seeds, whole grains, and yogurt. Low to moderate caffeine habits may prove beneficial to those with mild to moderate stress and anxiety. However, those with higher levels should avoid it, since it may trigger or worsen attacks. Your first inclination may be to overeat, but it’s best to avoid binge eating when stressed and anxious. Avoid alcohol, nicotine, and other drugs.
Taking stimulants such as caffeine and nicotine in the evening. Watching TV or staring at a computer screen immediately before bedtime. Exercising, working, or doing chores right before bed. Keeping the lights and/or radio on.
