General anxiety disorder (GAD) affects 3.1% of the US population, according to a research study by the National Institute of Mental Health (NIMH). Studies show that women are more prone to GAD than men.
It is, therefore, key to know how to deal with Anxiety to prevent it from affecting your performance. But before we start, I know you have a lot of questions in your mind like:
What triggers Anxiety?
What is the 333 rule for Anxiety?
Is Anxiety a mental illness?
Let's dive in.
Usual symptoms of Anxiety
Sweating
Increased heartbeat rate
Restlessness
Trembling
Hyperventilation
Feeling tired
Insomnia
Tension
In most cases, stress build-up triggers Anxiety, and past terrifying events can make someone nervous.
Other triggers include trauma, stress due to sickness, drugs and alcohol and personality.
Here are simple ways to deal with Anxiety.
1. Identify triggers
Discover situations that make you stressed or anxious. Use the approach you devised with your mental health provider to prepare you to deal with Anxiety.
2. Socialise
Do not isolate yourself; create a habit of sharing your feelings about different situations with others.
Socialising will help you reduce the stress that builds up and keep you calm.
3. Take good care of yourself.
Make sure you get enough sleep and eat a balanced meal. Rest makes your body and mind relaxed.
According to a medical review by Jullian Kubala, a healthy diet includes fruits, vegetables and fatty fish.
4. Maintain Physical Fitness.
Exercise for 30 minutes or more three to five days per week may significantly reduce anxiety symptoms.
The more you exercise, the more you improve your anxiety symptoms, according to the medical research posted by Becky Upham.
5. Breath
According to the American Institute of Stress, when you take a deep breath, the oxygen supply to your brain increases and activates the parasympathetic nerve system, which promotes relaxation.
6. Adopt the 333 rule for Anxiety
Look around your surroundings for three objects, listen to three sounds, and then move your three body parts. You will find this strategy helpful when overwhelmed by Anxiety.
7. Face the situation
Face the situation that is making you anxious.
Sometimes you tend to postpone taking actions like talking to a new person or seeking help until you have enough courage. But it does not work that way, take action, which will help lower your Anxiety.
Learning to manage Anxiety will take practice, time, and patience, to learn to cope with Anxiety. Most importantly, it is necessary to be willing to confront situations that cause Anxiety. Begin with a small step. Practise more for better performance.
Apart from the above tips, you can seek advice from a friend, parent or teacher.
A therapist or medical examiner is also advisable if this problem persists.
.png)
