There are things you can do to help get your anxiety under control.
Below are 10 strategies / techniques suggested by the American Psychological Association and Harvard Medical School to help manage anxiety.
1. Deep Breaths
If you feel anxious, try taking slow, deep breaths. Breathe in very slowly through your nose for a count of 10, and then breathe out through your mouth for a count of ten. Doing this at least a few times can help you feel calmer.
2. Challenge Negative Thoughts
Anxiety often comes with negative thoughts that make you worry or feel scared.
Try to identify these thoughts and ask yourself if they are realistic. Then replace them with more positive or realistic thoughts.
3. Stay Active
Moving your body releases feel-good chemicals that can help you feel better.
Find activities you enjoy, like riding your bike, dancing, going for a walk, etc.
4. Break Tasks Into Smaller Steps
Big tasks can feel overwhelming and increase anxiety. Break them down into smaller, more manageable steps. Focus on one step at a time, and celebrate your progress along the way.
5. Practice Relaxation Techniques
Try relaxation exercises like deep breathing, progressive muscle relaxation, or listening to calming music. These techniques can help your body and mind relax when you're feeling anxious.
6. Talk to Someone You Trust
It's important to share your feelings with someone you trust, like a family member, friend, or teacher. They can offer support, lend an ear, or help you find resources to manage your anxiety.
7. Take Care of Yourself
Make sure to prioritize self-care. Get enough sleep, eat nutritious meals, and engage in activities you enjoy. Taking care of yourself can help you feel more balanced and better equipped to handle anxiety.
8. Avoid Excessive Caffeine and Stimulants:
Foods and drinks with high caffeine content, like coffee or energy drinks, can increase anxiety symptoms. Limit your intake to help manage anxiety.
9. Use Grounding Techniques
When anxiety feels overwhelming, use grounding techniques to bring yourself back to the present moment. Focus on your senses by noticing five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
10. Seek Professional Help
If your anxiety becomes persistent and affects your daily life, consider talking to a mental health professional. They can provide guidance and support, and offer strategies tailored to your specific needs.