If you’re suffering from anxiety, you’re not alone. According to the Anxiety and Depression Association of America, more than 40 million adults in just the U.S. suffer from anxiety. This natural response to stress can be triggered by just about anything. Whether it’s anxiety at work, a first date, or wildfires raging through your state, anxiety can pop up at any time, and it’s important to know how to manage it.
Ways to Manage Anxiety
Anxiety can seem paralyzing when you’re in the thick of it. However, there are natural stress relief methods that can help manage your symptoms at work and at home. From mental exercises to diet changes, peace is always attainable with the right knowledge and attitude.
1. Prioritize Peace of Mind
Peace of mind might be the calling card for yogis, monks, or solitary nomads, but it can benefit all of us. Oftentimes we prioritize work, achievements, or social engagements over our mental health. This can lead to anxiety at work and elsewhere. Studies show that positive thinking and peace of mind can help reduce anxiety and worry.
One great way to find peace each day is to come up with three simple things that you love about something around you. There’s good in everything, you just need to focus on it.
Once you are able to be at peace with yourself, you’ll see that natural stress relief is a state of mind you can use to melt away the anxiety.
2. Face Your Fears
“To overcome fear, here’s all you have to do: realize the fear is there, and do the action you fear anyway.”
— Peter McWilliams
Anxiety often stems from fear. A fear that can feel impossible to overcome, but never is. The idea of facing your fears is almost always scarier than the fear itself. Facing your fears can be a transformative experience, whether it’s as intense as extreme sports or as simple as speaking up for yourself.
If you’re afraid of public speaking, then attend an event and give a speech. If you have anxiety at work, then try speaking up about your ideas at the next company meeting. Move out of your comfort zone. It may seem difficult at first but becomes easier once you do it.
3. Practice Self-Care
Self-care is something we should strive for in our life. It is a very crucial thing to do if you want to fight your anxiety. If you are hard on yourself, then you are inviting more stress and anxiety into your life.
Self-compassion and self-care are two roads that lead to a happier life, and studies have shown this to be especially true amongst young people.
You need to be kinder to yourself, love yourself, and acknowledge your family and friends’ efforts. You also need to care for yourself. Give yourself a natural stress relief spa day, put on a CBD face mask, and take a bath with all-natural bath bombs.
4. Practice Meditation
Learning to calm yourself and your mind is one of the most challenging things to do, especially when you suffer from anxiety. However, studies show that daily meditation can provide a much-needed calm to your day and help reduce stress. Combining regular meditation practices with a few minutes of focused breathing exercises when anxiety flares up can work wonders.
5. Try Natural Stress Relief Products
One of the best ways to fight your anxiety before it even hits is by maintaining a natural, healthy lifestyle. One such proven and completely organic remedy is full-spectrum CBD oil.
CBD is a cannabinoid that can have amazing anti-anxiety properties. Including CBD oil in your diet and other foods that provide natural stress relief can calm your mind and help manage anxiety at work and home.
6. Set Honest Deadlines
Anxious people will occasionally commit to deadlines and timetables they know they will not be able to meet. It’s often preferable, to be honest upfront rather than later apologize. Although not every deadline is adjustable, being honest upfront and working at a comfortable pace will save you hours of stress and social anxiety. And completing the task ahead of schedule will make you appear much better.
7. Use Neutral Language
Learning to speak in a neutral and relaxing tone at work can help reduce everyone’s tension. When you start a statement with, “Here’s what I’m thinking,” and conclude it with, “What are you thinking?” it’s easier to handle disagreements. This gives them the impression that they have a say and makes them more inclined to listen to what you have to say. Problem-solving questions like “What might we each do about this?” or “How could we prevent this from happening again?” are also useful.
8. Use Quick Coping Strategies
In addition to addressing the bigger issues that are contributing to your work-related anxiety, it may be beneficial to practice quick-response coping methods that you may employ when you are feeling particularly worried. The following are some examples of in-the-moment strategies:
- Taking a little walk outside
- I’m relaxing by listening to a soothing tune.
- Performing a simple breathing exercise
- Taking a little break to talk with a coworker
- Try visualizing it.
- Watching a hilarious video on YouTube.
9. Encourage In-Person Conversations
Deciphering emotions and intentions via the internet may be quite challenging in daily life. Misinterpretations of emails or waiting for a response on a tough issue cause a lot of workplace tension. If anything is causing you anxiety, don’t be hesitant to call or have a face-to-face chat to get things straightened up.
10. Tell A Co-worker
If you share your feelings with a trustworthy coworker, they may be able to assist you in staying on course. Having someone at work who understands what you’re going through might make you feel more socially supported, which can help you feel less stressed.
11. Eat A Healthy Diet
Low blood sugar, dehydration, or chemicals found in processed meats such as artificial flavorings, artificial colorings, and preservatives can all affect mood. A high-sugar diet may also have an effect on mood. Check your eating habits if your anxiety gets worse after you eat.
Drink plenty of water, avoid processed foods, and eat a balanced diet that includes complex carbs, fruits and vegetables, and lean meats.
12. Drink Chamomile Tea
Chamomile tea is a popular home treatment for calming tensions and promoting sleep. Chamomile may also be a potent ally against generalized anxiety disorder, according to a 2009 study. People who took German chamomile capsules (220 mg up to five times daily) got lower results on anxiety-related tests than those who were given a placebo, according to the research.
13. Try Aromatherapy
Aromatherapy is a method of promoting health and well-being via the use of aromatic essential oils. The oils can be simply breathed or used in a warm bath or diffuser. Aromatherapy has been proven in studies to:
- Allows you to unwind
- Improves one’s mood
- Lowers blood pressure and heart rate
- Allows you to sleep
The following are some essential oils that can help with anxiety:
- Sage clary
- CBD Oil
14. Ditch Caffeine
Caffeine is not your friend if you suffer from persistent anxiety. Caffeine can make you tense and jittery, which isn’t ideal if you’re stressed. According to studies, caffeine has been linked to the development or worsening of anxiety disorders. People with chronic anxiety may experience panic attacks as a result of it. Eliminating caffeine from one’s diet may help to alleviate anxiety symptoms in some people.
15. Stop Smoking
When people are stressed, they typically grab a cigarette. Taking a draw on a cigarette when you’re anxious, like drinking alcohol, is a temporary cure that may increase anxiety over time. According to research, the sooner you start smoking, the higher your chance of having an anxiety condition later in life and as a result increased anxiety levels. According to research, nicotine and other chemicals in cigarette smoke affect anxiety-related brain circuits.
Anxiety at work is a regular and disruptive occurrence. It can occur for a variety of causes, including demanding work, family issues, or an anxiety illness. It can affect your job performance by making it more difficult to meet deadlines and focus on your duties, as well as causing problems in other aspects of your life. If you’re feeling nervous, consider some of the suggestions above to help you relax.