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5 Ways to Manage Your Anxiety in Your Daily Life

a woman smiling and happy after now knowing ways to manage her anxiety

Anxiety is an increasingly common physical, emotional, and mental state of being. Countless people of all ages struggle with anxiety, panic attacks, and low to constant levels of intermittent anxiety. Unfortunately, many people don’t know anxiety symptoms or don’t seek anxiety treatment due to limited access to mental healthcare. Luckily there are many ways to cope with anxiety and manage your mental health.

Are you struggling with anxiety and panic attacks? At A Better State, we understand anxiety’s toll on daily life. Our anxiety treatment program provides comprehensive care that meets your needs and schedule. We serve clients across the New Hampshire area with daytime and evening outpatient treatment. Our Hudson, NH clinic provides the holistic support you need for anxiety, mental health, and addiction recovery. Call us now at 781.412.1488 to learn more today.

What Is Anxiety?

When a person experiences anxiety, their nervous system moves into a state of dysregulation. Dysregulation means that their body shifts from a state of calm to a state of fight, flight, or freeze responses. When posed with real dangers like a life-threatening event, fight, flight, or freeze is normal and healthy. Unfortunately, when some experience anxiety, they contemplate the past or future. A dysregulated state is increasingly common for those with constant emotional stress and those with post-traumatic stress disorder (PTSD) from traumatic life events. This dysregulation causes anxiety. Signs of anxiety include:

  • Restlessness
  • Physical and mental tension
  • Nervousness
  • Sense of impending doom
  • High pulse
  • Hyperventilation
  • Exhaustion
  • Constant worry
  • Difficulty concentrating
  • Sweating
  • Trembling and shaking
  • Weakness

Once anxiety is triggered, it’s hard to regulate the nervous system. This can lead to long-term health effects like hypertension, high blood sugar, and insomnia. It’s essential to know the signs of anxiety and personal anxiety triggers to prevent anxiety attacks and understand the best ways to calm the nervous system at home. In addition to knowing the symptoms of anxiety, It’s also helpful to learn ways to manage anxiety to better cope with situations that can enhance your anxiety.

Five Ways to Cope with Anxiety

There are many ways to manage anxiety on your own. If you’re struggling, try these approaches to managing anxiety:

  1. Cut out caffeine – While coffee, tea, soda, and chocolate can offer a quick jolt of energy, caffeine can contribute to anxiety by causing the body to release adrenaline. It speeds up heart rate and can bring on anxiety attacks or worsen anxiety.
  2. Mindfulness – The practice of present moment awareness can bring the brain out of an anxious state and allow the body to re-regulate. Whether you try a breathing meditation or body scan, take a few minutes to focus on sensations, colors, textures, and the world around you to bring yourself into the present.
  3. Hydrate – Dehydrating can make anxiety worse. Focus on staying hydrated and balancing electrolytes when necessary.
  4. Exercise – Cardio is a great way to burn adrenaline and move anxiety through the body. It can also help bring perspective to worries, promote calm, and release endorphins.
  5. Journal – Writing down anxieties can be very therapeutic. Often writing about worries and fears can shift them from a severe fear to someone manageable.

These are only a few ways to cope with anxiety. Getting enough sleep, focusing on balanced nutrition, and understanding stress tolerance are also important. Taking breaks and not taking on too much in a given day can also help those living with anxiety feel better.

Learn More About Coping Skills for Anxiety from A Better State

Learning ways to manage anxiety can be easier with treatment. At A Better State, we know anxiety is common and treatable. If you or someone you love is struggling, our team at A Better State can help. Our outpatient programs provide therapies, including cognitive-behavioral therapy (CBT), dialectical behavior therapy (DBT), and mindfulness meditation, to help you understand and treat your anxiety.

Our therapists can help you uncover and treat unprocessed trauma and other mood disorders alongside addiction with dual diagnosis treatments. At A Better State, we treat clients with a holistic approach. If your anxiety is holding you back, it’s time for treatment. Call our team now at 781.412.1488 to learn more about our anxiety treatment programs.