In the honor of Mental Health Awareness month and this year’s theme is “Together for mental health” if you follow me on Instagram you all know how passionate and concerned I am so here i decided to contribute to this movement by sharing some information with you so today we are talking about anxiety, if you love this blog don’t hesitate to let me know what else you want to see here.
I am going to share with you 4 easy and effective way to deal with anxiety, not only I am sharing with you the tips but also I am giving you all the information you need to know about anxiety and how to cope with it before it turns into something else.
Anxiety disorders are serious mental health conditions that can lead to depression or other serious condition when it is ignored , another important thing you need to know is that we can all be affected with mental illness it doesn’t matter if you are black or white, old or young, male or female we can all be affected and I personally think it is up to us to raise awareness about mental health and fight the stigma around it.
Before we dive into this blog here is some of my other mental health blog you need to check:
- How to deal with self sabotage: if you struggle with self sabotage here is how you can deal with it easily 5-easy-way-to-overcome-self-sabotage
- Toxic habits you need to cut off now : here is how you can become a better person by adjusting your lifestyle click here to read
What is ANXIETY?
Before i share tips i personally use here is a medical background of what anxiety disorder is , how to know when to seek help and my little background story.
Anxiety is your body’s natural response to stress. It’s a feeling of fear or apprehension about what’s to come.source: Healthline
Being anxious is a normal human response when exposed to a new or scary situation and this type of anxiety comes and go when you are no longer exposed to that stressful situation, it becomes abnormal anxiety or a disorder when it starts interfering with your everyday life and last for longer than six months or even stop you from doing things you normally enjoyed, so how do you know you have anxiety disorder if being anxious is normal how do you know it is becoming abnormal?
It starts becoming abnormal when the feeling of anxiety stays with you for a long time, if you keep having this persistent and intense fear that stays with you all the time and keep getting worse and stop you from going out, hanging with people, going to work or even stop you from taking a bus for example you may start searching for help.
There is so many type of anxiety disorder like panic attack, PTSD( post traumatic stress disorder) , illness anxiety disorder, etc…. If you are interested in learning more about these, I will link all the resourceful information at the end of the blog.
SYMPOTMS OF ANXIETY DISORDER
Here are some symptoms that may indicate if you are having a normal anxiety or an anxiety disorder:
- Inability to concentrate
- Increase heart rate ( you feel like your heart is beating super fast)
- Rapid breathing
- Trouble concentrating and lack of sleep
If you have any of these symptoms you may be having a panic or anxiety disorder. If you are having an anxiety attack you may experience sweating, shortness of breath, feeling dizzy etc….There is so many signs and symptoms so if you feel like you are suspecting this kind of disorder look for professional help.
How to Cope With Anxiety
There are 3 ways that can help you cope with anxiety disorder which are lifestyle change, therapy and medication , in this blog we will focus more on the lifestyle change.
And one thing i learned from my personal experience is that you can know when you are having a little panic attack and when to seek for help, you have to listen to your body and not suppress your emotions. For me I get small attacks here and there which I personally think it’s normal , I was never diagnosed with anxiety disorder but I know that there are some situations, words that triggers me and it leads to panicking and feeling anxious and by knowing my triggers I also know how to cope with my fears before they get the best of me and today I m sharing those tips with you.
4 EASY WAY TO DEAL WITH ANXIETY
If you ever find yourself having panic attacks here and there, persisting fear here is how you can overcome it without taking any medication but if it persist go to see a doctor please , I will link you up with where you can get help in Rwanda.
1. STAYING ACTIVE
One of the things that triggers my little panic attacks is overthinking , when i overthinking a situation I always end up having an emotional breakdown , the best way to avoid this is by being active, BEING BUSY.
Give your mind something to focus on so it won’t have time to over analyze or overthink some situations that may break you. That is why you always find me busy, I am always doing something so that I don’t fall into the overthinking loop cause I know how it ends.
2. HAVE A ROUTINE, EXERCISE AND ENOUGH SLEEP
This tip go hand in hand with the first one, by keeping yourself busy create a daily routine, I recently shared how having a routine is a life saver, read the whole blog here.
Make plans, have daily activities and please workout it decrease stress.
Another thing i want to emphasize on is getting enough sleep, if you managed to stay busy all day also make sure you rest well, give your body time to reset don’t work till your body can’t take it. Rest and reset, sleep at least 8 hours per day and develop a healthy routine.
3. KNOW YOUR TRIGGERS AND AVOID THEM
If you know that certain things or memories stress you to the point of having an anxiety attack avoid them if you can’t find healthy ways to deal with them. For example hanging out with some people drain you cut them off, if scrolling on Instagram makes you hate your life and panic decrease the amount of time you spend there or unfollow these pages, in few words know what triggers you and find a solution that works for you.
This is actually one of the tips that really helped me I know some situation drive me nuts so I avoid them as much as I can, whenever I find myself into overthinking I quickly chase that by getting my mind busy, I know my triggers and I know how to handle them.
4. GO TO THERAPY
I know I said these tips are just lifestyle adjustment but sometimes you may find that your triggers are some unhealed trauma that you can’t even process all by yourself and it is okay to go therapy, the best thing about Therapy is that you are talking to a professional who know exactly what needs to be done. The thing you need to know is that you have to take this step when you are ready, the more ready and determined you are the more easy it will become.
I now love that you can have a therapy session online if you are not comfortable going to a physical therapy and if you are in Rwanda and want to try it you can check MHub for more information , I will link them below.
Those are my 4 easy ways that can help you cope with anxiety easily if you need more information about mental health check Healthline by clicking here, if you want to get help professional health in Rwanda check MHUB through this link and visit my Instagram for my information @vivian_marie_france.
Was this blog helpful ? Let me know in the comment section down below, see you next time xoxo