How to manage Anxiety - Self-Care Tips Part 1

If you or anyone you know is suffering from anxiety, its essential to understand how to reduce the stress where and when you can. There are many things you can do to help to take care of yourself, yet they are the things that are often forgotten.

This is a two part article focusing on the importance of Food, Sleep and Exercise in part one. Part two is more about working out what triggers your anxiety and finding creative ways to deal with it through Positive Self -Talk – Friends and very loud Music!!!!

Eating Sleeping Exercise

All of these activities can certainly help reduce anxiety and can make a positive difference to your Mental Health.

FOOD Verses HANGER

We have all seen a toddler in complete melt down mode due to being being hungry…..well guys I have news for you…..this too applies to adults. When suffering from Anxiety you are often not hungry as it makes you feel sick. But by not eating regularly, your body is literally crying out for food, and in turn your anxiety is going to feel much worse. So EAT small amounts often and make those healthy choices.

Water is also an essential part of self-care. If you become dehydrated, it can affect specific aspects of cognitive performance including – Visual vigilance, tension and anxiety. Dehydration was also linked to negative mood, impaired motor performance and short term memory loss. (Quote from- health.com)

"TAKE A “CHILL PILL”….Figuratively speaking of course

And……..RELAX…….Yes, this really is something simple, but for anyone who is suffering from anxiety it’s one of the hardest things to do. By learning how to relax through deep breathing, yoga and gentle exercise, you will help to calm both the mind and the body.

(Breathing not just for everyday life)

SLEEP and REST

When you do not get enough sleep, it can boost the anxiety levels making everything that you are anxious about even worse. It’s vital that you get into a good sleep. The amount of sleep one needs a night varies depending on your age so please seek advice about this.

RELAX THOSE MUSCELS

Learning to tense a muscle group for a few seconds then let it go and working through the entire body is a wonderful way to become relaxed as well as a simple thing you can do anywhere without bringing too much attention to yourself.

See end of segment for relaxed muscle sequence.

FRESH AIR and EXERCISE

Take time to be outside either while you take a walk or enjoy the time with friends on a hike. A walk can be as simple as a stroll to a coffee shop where you could meet up with friends or you can enjoy the sound of others around you. Take a book or your journal and find a nice place to sit and reflect on your surroundings or on the day. By just getting outside and enjoying the fresh air, you may feel like the cobwebs have been blow away and you can start to think with a clearer head. Getting regular exercise can boost the serotonin levels in your body, which will help you feel HAPPIER.

Doing 30 minutes or more of exercise a day three to five 5 days a week may significantly improve depression or anxiety symptoms. But smaller amounts of physical activity – as little as 10 to 15 minutes at a time – may make a difference. It may take less time exercising to improve your mood when you do more vigorous activities, such as running or bicycling.

The mental health benefits of exercise and physical activity may last only if you stick with it over the long term – another good reason to focus on finding activities that you enjoy.

MUSCLES RELAXATION SEQUENCE

HEAD to NECK

~ Forehead. Raise your eyebrows as high as they will go, (as if you were surprised by something)

~ Eyes - Squeeze your eyes tight shut open and roll your eyes

~ Cheeks – puff out, hold and let go of air

~ Mouth and jaw. Open your mouth as wide as you can, as you might when you‘re yawning.

~ Neck - Face forward and then pull your head back slowly, as though you are looking up to the ceiling. (Be careful as you tense these muscles)

ARMS

~ Right hand and forearm. Make a fist with your right hand.

~ Right upper arm. Bring your right forearm up to your shoulder to “make a muscle”.

~ Repeat

~ Left hand and forearm.

~ Left upper arm.

SHOULDERS

~ Shoulders. Tense the muscles in your shoulders as you bring your shoulders up towards your ears.

~ Shoulder blades/Back. Push your shoulder blades back, trying to almost touch them together, so that your chest is pushed forward.

CHEST to BUTTOCKS

~ Chest and stomach. Breathe in deeply, filling up your lungs and chest with air.

~ Hips and buttocks. Squeeze your buttock muscles

LEGS

~ Right upper leg. Tighten your right thigh.

~ Right lower leg (slowly and carefully to avoid cramps) Pull your toes towards you to stretch the calf muscle.

Repeat

~ Left upper leg.

~ Left lower leg.

FEET

~ Right foot. Curl your toes downwards.

~ Left upper leg. Repeat as for right upper leg.

Repeat

~ Left foot.

~ Left upper leg.