1. Remember: This Too Shall Pass:
Laundry is piling up, the baby has a fever, and your boss wanted that report yesterday. Sound familiar? No one managing his or her own life is devoid of stress and too much of it can lead to excessive worry, nervousness, dread, upset stomach, or difficulty breathing. The first step to overcoming such negative feelings is to recognize that you are experiencing a very common emotional state, most commonly identified as anxiety. Although it's uncomfortable, the negative feelings WILL PASS. Fighting the anxiety can make it stronger. Paradoxically, accepting that you are feeling anxious helps activate the body's natural relaxation response.
2. Learn How to Self-Soothe:
Imagine walking down a nature path only to be greeted by a snarling grizzly bear -- or worse, your boss demanding that report. When we are faced with an anxiety-inducing situation, our body's sympathetic nervous system automatically triggers physiological changes. Our breathing quickens, adrenaline is secreted, and our heart begins to race. This natural survival mechanism -- called the fight or flight response -- is intended to help us to escape a true, life threatening emergency. However, when the threat is imagined (e.g., I'm going to bomb this presentation and everyone will know I'm a fraud), the fight/flight response is unnecessary and very uncomfortable.
To increase emotional comfort, it's imperative to practice reassuring and realistic self-talk. When anxious, practice self-talk phrases such as:
- "This feeling will pass."
- "I will get through this."
- "I am safe right now."
- "I am feeling anxious now, but I have the power to make myself calm."
- "I can feel my heart rate slowing down."
3. Check Your Diet:
What we eat and drink largely impacts our emotional state. Foods most associated with anxiety are ones containing caffeine and alcohol. Even consumed in small amounts, studies have found that the stimulating effects of caffeine can cause anxiety, trigger panic attacks, and increase feelings of nervousness and irritability. Caffeine -- commonly found in coffee, colas, tea, and chocolate -- also causes physical symptoms such as trembling and shaking. Abruptly eliminating caffeine from the diet can lead to withdrawal symptoms, such as headaches, restlessness, and irritability so it's important to decrease caffeine consumption gradually. Similarly, although alcohol is often consumed to "take the edge off" it dehydrates the body and ultimately increases anxiety.
4. Get Moving:
Most of us know that exercise is good for our physical health. For the past few decades, research has suggested that exercise is even more effective than medication. Maintaining a regular (healthy, non-obsessive) exercise routine has been proven to reduce stress, improve mood, enhance self-esteem, and increase energy levels. During exercise, the body releases chemicals called endorphins which interact with receptors in the brain to causing euphoric feelings and reduction in physical pain.
5. Get More Sleep:
Nearly everyone feels a little crabby after a rough night's sleep. Disrupted sleep is common in many emotional disorders and it's difficult to know which started first -- stress or poor sleep. A study from the University of Pennsylvania showed that losing just a few hours of sleep increases feelings of stress, anger, sadness, and exhaustion. Have enough sleep to rejuvenate your body and mind.
Author of source article: Jamie Long