Worrying excessively does not always indicate an underlying anxiety disorder. Try to decide objectively whether you are anxious due to real or imagined stress. Lack of exercise and sleep can induce feelings of helplessness and irrational fear. Try to discern whether the your anxiety is being caused by the pressures of your home or work life before turning to medication.
If you lead an unhealthy and stressful lifestyle you open yourself up to developing an anxiety disorder. The first step to helping yourself in a situation like this is giving up as many responsibilities as you can. This may not necessarily have to be a long term solution. Delegate some of your daily tasks to others until you feel like you can handle your daily load. Feeling overwhelmed by too much work is natural. Make sure you have enough time left in every day to relax.
If you experience feelings of isolation you should try to find someone who you trust enough to confide in. It is often difficult to talk to friends or family about these problems. Confiding your innermost fears to your loved ones can put unnecessary strain on your relationships. Use online counselling if you find the rates of a trained psychologist to be unaffordable. If you can’t afford any treatment but you have an anxiety disorder, help yourself to some of the free tips listed below.
Changing the way you perceive your stress
Keep a journal of your any anxious feelings you experience. Write down every single worry that pops into your mind, and mark off how many times you worry about these things in a normal day.
This makes it easier to distinguish between primary concerns which give rise to anxiety, and additional concerns which have merely arisen as a result of existing anxiety. Once you’ve established what worries you the most you can start to dedicate a set amount of time to worry about that subject matter every time. This may sound counter productive, but as long as you stick to your schedule and try to control your thought process, you should make steady progress using this method.
Spend 10 minutes of your lunchbreak worrying about your most overwhelming fears. If you begin to think about these fears outside of your scheduled worry period you can quickly write them down to be dealt with later.
Changing the way your anxiety affects you
Practice a few good relaxation techniques. Relaxation techniques are one of the most effective free treatments for anxiety. Meditation, progressive muscle relaxation, and deep breathing are some of the simplest techniques. Start every day with a few minutes of your favorite relaxation technique. Most people don’t realize that they start to experience stress before going to work in the morning.
Get to your worries before they get to you. Adopting healthy eating habits and a regular exercise regime can do wonders for your dopamine release. Start every day with a small breakfast and a 15 minute exercise program. If you are overweight you should consider doing at least 30 minutes of cardiovascular exercise every day.
Eat frequent small meals throughout the day. Have your blood sugar tested regularly. Low blood sugar is one of the most prominent causes of anxiety in the workplace. Reduce alcohol and nicotine intake as much as possible. These substances are not healthy and your mind subconsciously worries about that much more than you would believe. Finally, you should make sure you get enough sleep. Adults require 7 – 9 hours of sleep every night.
Get help for your anxiety disorder
If you’ve tried correcting your lifestyle but still feel like you’re carrying the world around with you everywhere you go, it may be time to get help to deal with your anxiety disorder. Most anxiety disorders respond well to popular treatments in a matter of days. Anxiety medication Valium can help you get rid of your symptoms while you get your mind back in order.