Six Tips For Managing Intrusive Thoughts(anxiety)

Anxiety is a mental health disorder that can cause people to feel overwhelming worry or fear. Anxiety not only impacts people mentally, but it can also take a toll on people physically. Some physical symptoms of anxiety include increased heart rate, tension and difficulty sleeping. Anxiety can be a debilitating disorder if you don’t know how to manage it properly. Here are six tips that can help you manage your anxiety:

1. Identify Your Triggers

Identifying what triggers your anxiety is a great way to manage it. When you are able to recognize what is making you feel anxious, you become aware of what is causing it. Once you are aware of what is causing your triggers, you can begin to work on ways to better manage your anxiety. Writing in a journal when you are feeling anxious is a great way to keep a record to identify a pattern in your behavior.

2. Exercise Regularly

Exercising not only maintains your health physically, but it can also benefit your health mentally. Exercising regularly has been shown to relieve anxiety and stress. Whether it is a brief walk or a long intense workout, incorporating physical activity in your day can have a positive effect on your mental health.

3. Take Care of Yourself

Spending time to taking care of yourself is incredibly important. Whether it is taking a shower, going to the hair salon, buying your favorite meal, or doing something that you enjoy; these are all steps to self care. When you are feeling anxious, these are all great way to manage your anxiety and get your mind off of what is triggering you.

4. Talk to Someone

If you are feeling anxious, talking to someone can help tremendously. Opening up to friends or family can help start the conversation on how they may be able to help. The support of your family and friends is important for your mental health and well being. But it doesn’t have to stop there. If you are interested in seeking professional help, click here to read more about treatment options to determine what may word best for you.

5. Learn Relaxation Techniques 

Anxiety can become overwhelming. If you are feeling overwhelmed and anxious, taking a moment to stop and relax can help switch your brain to a more relaxed state. For example, deep breathing exercises have been shown to reduce blood pressure, heart rate and tension. Another relaxation technique is meditation. Meditating promotes being present, being mindful. Meditation can help ground an anxious person who may not feel like they have control over feelings and emotions.

6. Think Positive 

While it can be hard to think positive, replacing negative thoughts with positive ones can help manage anxiety. It is common that people who anxiety feel constant negative thoughts because of the vicious cycle of fear and lack of control. A great way to combat negative thoughts is to learn your ABC’s. This is a method used by professionals to help you change your response to anxiety. A stands for “alarm”, B stands for “belief” and C stands for “coping”. Essentially, your mind reacts to a thought or situation, your mind associates a belief with that thought, and you cope accordingly. Being able to start changing that belief and way of coping can help manage your anxiety.

To learn more about the ABC method, click here.

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