Situational anxiety is something all of us have had to deal with at some point.
Maybe you had to give a talk in front of a group of people or had to attend an important meeting.
While it is normal to feel situational anxiety from time to time, there are some cases when it can become crippling.
If that is the case with you or you get intense anxiety in situations that should be benign, you will have to look for solutions.
Here are a few ways in which you can deal with situational anxiety.
Seek Help
The first thing you have to do is not self-diagnose.
You have no idea what real anxiety is and dealing with anxiety from time to time doesn’t necessarily mean that you need help.
But, if you feel like you’re experiencing more anxiety than the average person or have to deal with constant panic attacks every time you are in public, you might have to consult a professional.
You don’t have to leave the comfort of your room or spend thousands on therapy sessions either.
There are plenty of teletherapy services that will allow you to get help from wherever you are.
Brightside is a perfect example.
If you want to learn more about their service, visit www.top10.com/online-therapy/reviews/bright-side.
Learn How to Breathe
A lot of people have poor breathing techniques and may not even realize it. After all, what’s simpler than breathing?
In reality, the way you breathe can have a huge incidence on your mental state.
Just breathing through your nose will have a different effect. Breathing through your nose takes more time, which will induce a relaxation response.
Specifically, nose breathing creates resistance which activates your parasympathetic nervous system, leading to feelings of relaxation and well-being.
Some people are shallow breathers as well.
They will need to learn how to fill their lungs completely with every breath and how to relax their diaphragm while doing so.
Improve Your Diet
What you put in your body will make a lot of difference in how much anxiety you experience and your ability to cope with it.
Simple sugars should be avoided as much as possible.
You should also think twice about using stimulants such as coffee or certain types of tea.
If you want to feel better throughout the day and have a more balanced mood, you will need to know the importance of choosing the right types of sugars and protein.
Sugar is essential for the brain to function optimally, but simple sugars coming from sweets and white bread and pasta will spike your blood sugar way up.
It is often during those times that you will experience intense anxiety.
Slow digesting carbs are much better.
Protein is also important for mental focus and clarity and will help you in stressful situations.
Another thing you should do is look at supplementation.
There are many herbs and natural supplements which can help reduce the symptoms of anxiety.
One of them is CBD. CBD can be taken in the form of edibles if you need treatment for anxiety throughout the day. You can also use them in the form of tinctures or oral sprays if you want faster action.
There are tons of evidence-based anxiety supplements you can use as well. If you want more information about them, you can visit https://www.medicalnewstoday.com/articles/325823.
Change Your Lifestyle
The way you live will also make a difference in your anxiety levels.
If you aren’t on a fitness regimen yet, we suggest you get on one right now. We also suggest that you incorporate some resistance training.
Exercise has been shown to reduce the amount of cortisol in the body, which is the hormone responsible for stress.
Strength training also releases serotonin in your body which helps alleviate stress and promote better sleep.
Speaking of which, you should pay special attention to your sleep cycles if you’re suffering from anxiety.
Lack of sleep is one of the main causes of anxiety, as well as many other mental disorders. So, do yourself a favor and get your hours of sleep every night.
Eight hours is usually the number that is cited, but it really depends on the person.
However, if you’re getting less than six hours of sleep per night, it’s probably contributing to your anxiety.
Learn How to Meditate
Meditation can help you deal with less anxiety overall, but it can also help you when you have a crisis.
Contrary to what many people think, meditation is not about sitting with your legs crossed, chanting mantras; it’s really about observing your thoughts without engaging them.
The better you get at mediation, the better you’ll be able to gain control of your mental state in the middle of an anxiety attack.
If you’re struggling with situational anxiety, follow these few simple tips.
Don’t hesitate to seek help and consider all the treatment options available.