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The Ultimate Guide to Managing Your Anxiety

Anxiety can be difficult to deal with if you are unsure of your symptoms and how to address it. Maybe you feel like "something is wrong with me" or you are having trouble sleeping at night due to racing thoughts. Does it feel like you have a million tabs opened in your brain which is making it difficult to relax? Maybe you are overwhelmed with the demands from your job and struggle with work/life balance. According to Anxiety and Depression Association of America (ADAA), Generalized Anxiety Disorder (GAD) is characterized by persistent and excessive worry about a number of different things.

Some of the common symptoms with those who have generalized anxiety disorder are:

  • Restless

  • Excessive worry

  • Feeling nervous or irritable

  • Difficulties concentrating

  • Lack of concentration

  • Heart racing

  • Hyperventilation

Alright, so don't fret! Maybe you've read the symptoms above and started to self-diagnose. Remember, it is best to see a mental health provider or physician to be assessed thoroughly for anxiety.

Do you need new strategies for tackling your anxiety? Well, Hearts Empowerment Counseling Center got you covered!

  • Practice deep breathing for 3-5 minutes.

  • Use your favorite lotion to gently massage your hands. This is a great way to activate oxytocin.

  • Practice mindful walking by connecting more deeply with your environment and spending time in nature. You can search for local hiking trails, waterfalls and parks to schedule a date day for yourself.

  • Recognize if your anxiety is being caused by someone suggesting a change or change of plans.

  • Identify what is triggering your anxiety.

  • Understand if you tend to react to changes or unexpected events as if they are threats.

  • Put something that's out of place in its place. Physical order often helps us feel a sense of mental order.

  • Organize your space which helps to give some mental clarity.

  • Ask yourself, "What's the worst that could happen?" Then, ask yourself, "How would I cope if that happened?" Now answer those questions.

  • Take a break from actively working on solving a problem and allow your mind to keep processing the problem in the background.

  • Take a bath.

  • Forgive yourself.

  • Take a break from social media.

Remember, you don't have to go through this alone. If you are feeling stressed, overwhelmed or anxious, please schedule a consultation with a therapist in your state.

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