Feeling anxious during such times is completely normal.
However, some people struggle to keep their worries in check. Their anxiety is more persistent and frequently interferes with their daily.
What are the symptoms of anxiety?
- a churning feeling in your stomach
- feeling light-headed or dizzy
- pins and needles
- feeling restless or unable to sit still
- headaches, backache or other aches and pains
- faster breathing
- a fast, thumping or irregular heartbeat
- sweating or hot flushes
- sleep problems
- grinding your teeth, especially at night
- nausea (feeling sick)
- needing the toilet more or less often
- changes in your sex drive
- having panic attacks
How to Deal With Anxiety & Worry
Exercise
Physical activity can help prevent or treat anxiety. Regular physical activity has been shown in studies to help protect against feelings of anxiety. Even short bursts of exercise can help to alleviate anxiety and distract you from your worries.
Focus on What You Can Control
Worrying about things over which you have no control only adds to your stress and anxiety. Focusing your attention on what you can control, on the other hand, can help you feel more empowered and may help you cope with your worries better.
Practice Gratitude
Gratitude has been shown to have a variety of positive health effects, including anxiety reduction. Spending a few minutes each day writing in a gratitude journal may help you manage feelings of constant anxiety and worry.
Get Enough Sleep
People who are worried or anxious sleep less, but lack of sleep can also contribute to anxiety problems. A bad night's sleep may leave you irritable and moody the next day, but chronic sleep problems can actually increase your chances of developing an anxiety disorder.
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Learn how to manage the worrying, worst case scenarios and the ‘what if’ thoughts. We also discuss relaxation and self care skills and how these can successfully be applied in your day to day life. Join here
Put Your Mind Elsewhere
This tip may appear simple, but it takes some effort to distract yourself from worrying. Try to distract yourself from your worries by doing something else. For example, you could go for a walk, watch television, or read a good book.
Practice Relaxation and Self-Care Techniques
Learning to relax is a proactive approach to dealing with your worries and anxieties. Choose the strategies that work best for you and commit to putting them into practise for at least 10 to 20 minutes per day. Self-care for anxiety can help you live and feel healthier, which may help you overcome some of your worries.
Get Support
If your feelings of constant worry and anxiety persist and you are unable to find adequate relief through self-help methods consult your doctor or a mental health professional.
How can I deal with Anxiety and Worry?
Self-help resources
Your GP may recommend a self-help resource as the first treatment option. This is because it is readily available and has the potential to help you feel better without requiring you to try other options such as books about how to handle anxiety or online cognitive behavioural therapy (CBT) programmes.
Talking Therapies
If self-help resources are unlikely to help you with your anxiety problems, or if you've already tried them and they haven't helped, the next step can be to try a psychological treatment, such as:
Cognitive behavioural therapy which is available by self-referral at Total Wellbeing Luton if you are aged 16+ and registered with a GP in Luton.
Self-help not cutting it? Need real help for your worry and anxiety? Refer yourself to Talking Therapies today!