Tips For Anxiety

Let's face it. Life can create A LOT of anxiety for students, teachers, administrators, parents...well, you get it. If you find yourself dealing with some anxiety, here are some tips to help you cope. If you find your anxiety to be persistent or it starts to interfere with everyday life, please contact your doctor.

Stop and Breathe

When anxiety flares, take a time out and think about what it is that is making you so nervous. Anxiety is typically experienced as worrying about a future or past event. Anxiety loses its grip when you clear your mind of worry and bring your awareness back to the present.

The next time your anxiety starts to take you out of the present, regain control by sitting down and taking a few deep breaths. Simply stopping and breathing can help restore a sense of personal balance and bring you back to the present moment. Practice this simple breathing technique:

  • Begin by getting into a comfortable seated position.

  • Close your eyes and inhale slowly through your nose. Follow this inhalation with a deep exhalation.

  • Continue to breathe deeply and fully, in and out of your nose.

From: https://www.verywellmind.com/manage-your-anxiety-2584184

Focus on Something Less Anxiety-Provoking

At times, it may be most helpful to simply redirect yourself to focus on something other than your anxiety. You may want to reach out to others, do some work around your home, or engage in an enjoyable activity or hobby. Here are a few ideas of things you can do to thwart off anxiety:

  • Listen to music

  • Go for a ​walk or engage in some other form of physical exercise

  • Do some chores or organizing around the house

  • Engage in a creative activity, such as drawing, painting, or writing

  • Read a good book or watch a funny movie

  • Pray or meditate

From: https://www.verywellmind.com/manage-your-anxiety-2584184

Coping Tips from Anxiety and Depression Association of America



Coping Strategies

Try these when you're feeling anxious or stressed:

  • Take a time-out. Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. Stepping back from the problem helps clear your head.

  • Eat well-balanced meals. Do not skip any meals. Do keep healthful, energy-boosting snacks on hand.

  • Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks.

  • Get enough sleep. When stressed, your body needs additional sleep and rest.

  • Exercise daily to help you feel good and maintain your health. Check out the fitness tips below.

  • Take deep breaths. Inhale and exhale slowly.

  • Count to 10 slowly. Repeat, and count to 20 if necessary.

  • Do your best. Instead of aiming for perfection, which isn't possible, be proud of however close you get.

  • Accept that you cannot control everything. Put your stress in perspective: Is it really as bad as you think?

  • Welcome humor. A good laugh goes a long way.

  • Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones.

  • Get involved. Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress.

  • Learn what triggers your anxiety. Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious, and look for a pattern.

  • Talk to someone. Tell friends and family you’re feeling overwhelmed, and let them know how they can help you. Talk to a physician or therapist for professional help.

From: https://adaa.org/tips