What is Anxiety?

Anxiety is a feeling of fear, worry, or unease about something that might happen in the future. Think of it as your brain’s “alarm system” ringing, even if there’s no real danger present. It’s completely normal to feel some anxiety at times, like before a big test or job interview. However, when anxiety becomes excessive, it can interfere with your ability to focus, sleep, or enjoy life.

How Anxiety Feels

Anxiety can show itself as a variety of mental and physical symptoms. Many of us may experience it as:

• Heart racing: Your heart might beat faster than normal, making you feel like you’re running even when you’re sitting still.
• Sweating or shakiness: You could experience clammy hands or a shaky feeling in your legs and arms.
• Upset stomach: Some people report feeling “butterflies” in their stomach or outright pain and discomfort.
• Repetitive thinking: You find yourself stuck on the same worries, replaying scenarios in your mind, which can be exhausting.

Ways to Improve Wellbeing and Manage Anxiety

1. Stay Active

Regular exercise can work wonders for your mood. Physical activity boosts endorphins, those “feel-good” chemicals that can help reduce anxiety levels.

• Whether it’s going for a brisk walk, practicing yoga, or dancing to your favorite music, find an activity you enjoy and make it a regular part of your routine.

2. Get Enough Sleep

Your body and brain need sleep in order to heal. It’s recommended that adults aim for 7-9 hours of quality rest each night.

Tip: Establish a calming bedtime routine. Consider reading a book or practicing meditation to wind down before sleep.

3. Eat Healthy Foods

What you eat can significantly impact your mood. Including a variety of healthy foods in your diet can go a long way in managing anxiety.

• Focus on incorporating fruits, vegetables, whole grains, and omega-3 rich foods (like fish and nuts) into your meals.

4. Practice Mindfulness

Being mindful involves letting go of thoughts about the future and focusing on the here and now. Anxiety can be lessened by concentrating on the present.

• Activities like journaling, meditation, or coloring can serve as effective ways to practice mindfulness. Even simple things like taking a moment to enjoy your meal can help ground you.

5. Limit Caffeine and Alcohol

While a morning cup of coffee might seem comforting, too much caffeine can actually increase feelings of jitteriness. Similarly, alcohol can worsen anxiety in the long run.

Suggestion: Monitor your intake and try substituting with herbal teas or other non-caffeinated beverages.

6. Talk to Someone

Sometimes, just sharing your feelings with someone who understands can be incredibly relieving. Whether it’s a friend, family member, or therapist, talking about your worries can help lighten the load.

When to Seek Help

If anxiety feels overwhelming or persists for an extended period, it may be time to consult a doctor or mental health professional.

Remember, seeking help is a sign of strength, and no one has to go through this alone.

Anxiety can be tough, but by integrating small, manageable steps into your daily life and seeking support when needed, you can reclaim a sense of control and significantly improve your overall well-being!