Anxiety can hit you out of nowhere and when it strikes, it can stay with you for weeks. Rather than ignoring the signs you’ve got a rough patch coming your way, take control of your anxiety by following these simple steps each time.
You heard me. Ditch the coffee and TEA (or at least go for decaf)! Most people don’t even think about tea when I mention caffeine. There is around 95mg of caffeine in the average cup of coffee but only around 15-20mg in a decaf. Tea can have 40-50mg of caffeine per cup too! Caffeine increases your heart rate which isn’t good for your anxiety. It can also mimic, induce or make anxiety symptoms worse. I only drink decaf and never when I feel anxious, only when I know I can have it in my system! You can get some incredible decaf teas and coffees! My current favourites: Beanies Decaf Flavoured Coffee – 3 x 50g mini jars – Amaretto Orange Irish Cream. They taste amazing and don’t leave me trembling with a racing heart!
Absolutely no Alcohol
I stopped drinking 3 years ago and recently decided to allow myself the odd glass of wine every few weeks because I know my body can handle it now. Alcohol, much like caffeine, can make your anxiety worse. Drinking will not get rid of your anxiety, it isn’t a solution, it will make it worse. As soon as you feel your anxiety kicking in, say no to the drink! Again, if you must feel like you’re having a drink opt for an alcohol free version!
Clean Your Room
Clean space, clean mind! I always find that having a clean and tidy room brings me so much content. I feel less tense and less stressed. Get out the duster and hoover, have a wardrobe clear out, whatever it is that will clear your mind. The clutter in my room really does represent how cluttered my brain is, if my room is messy I tend to be going through a stressful, anxious time.
Get Active Outside
Fresh air and being active are two of the best things you can get when it comes to anxiety. Regular exercise is great but being outside while doing it… even better! You can just go for a quiet walk or go for a run, it’s your choice. I personally find walking, especially by water, to be helpful. When you’re feeling particularly anxious it’s normal to feel trapped and claustrophobic. Being outside somewhere quite can really help to ease anxiety.
Reading isn’t for everyone when they’re anxious. I personally found that I can’t concentrate on a book when I’m that fidgety but it does work for some. I’ve become better in the last few months, I read self-help books when I need something to take my mind off my worries in the evening! Anxiety is different for everyone so if you want to read, do so and if you don’t… don’t worry about it. It’s best to stick to something light and uplifting. Don’t pick up a book that’s filled with sad stories. My absolute favourite book to read while I’m anxious is:
The Anxiety Solution: A Quieter Mind, a Calmer You By the wonderful Chloe Brotheridge. I already have a review of this book! Click here to read that.
I can only do this if I’m a little anxious but it works really well for me. There are so many different techniques you can use! I personally love sitting upright, facing down to the floor with my eyes shut and breathing in through the nose for 4 counts and exhaling out the mouth for 8. I up my counts and go to in for 8 out for 16. Never anything more than that as I can get a bit light headed. I do this for around 3-10 minutes, however long I need really! It helps to relax my body and mind. This book here is filled with great exercises, you can keep it in your bag while you’re out too! Deep Breathing Exercises For Anxiety: Discover How To Reduce Anxiety With These 6 Simple Breathing Exercises Don’t just practice when you’re feeling anxious, make it a habit and dedicate 10 minutes a day to breathing.
Ride it out.
It will pass, you will get through it. It’s horrible at the time but by following these steps you can help relieve and even eliminate your bout of anxiety! If you do try any of these tips let me know how they worked for you, I swear by all of them!