Anxiety – How to Recognise It and Get It Under Control

Anxiety encompasses feelings of worry, fear and stress that take their toll cognitively, emotionally and physically. It can trigger negative thoughts and often creates the sense of having lost control over yourself. Anxiety can also bring on physical sensations, such as sweating, trembling or shortness of breath.

Unfortunately, there's no definitive way to rid yourself of this emotional disorder. If you suffer from anxiety, it will stay with you in some form over the long term. That doesn't mean, however, that there aren't ways to manage it. Over time, many methods have been developed to calm you down and give you back that all-important sense of control. 

Discover 5 of the most effective ways to get a grip on anxiety below

1.  Turn your thoughts to something else

Sometimes the simplest way to outsmart anxiety is to think about something else. That way, you shift your attention away from the negative thoughts and worries weighing you down. When you notice anxiety creeping in, here are a few things you could try:

• Tackle some housework or start a project using materials you already have to hand.
• Immerse yourself in something creative, such as drawing, painting or writing
• Go for a walk or a run, or try your favourite form of exercise
• Listen to music
• Meditate or try some simple yoga poses (discover the easiest poses here!)
• Read a book or watch a good film. Netflix can be your best friend at moments like these

2. Work out what's weighing on you

To get to the root of your anxiety, you need to work out what's weighing on you. You can do this by taking a break to explore your thoughts and feelings.

Keeping a journal can be an excellent way to identify your anxiety triggers. If anxious feelings keep you awake at night, try keeping a journal or a stack of paper beside your bed. Write down everything that's on your mind. Afterwards, talk through what you've written with a friend, a close relative or a therapist to better understand your anxious feelings.
 

3. Focus on what you can change 

Anxiety often stems from a fear of things that haven't even happened yet and may never happen at all. Even when everything is fine, you might find yourself worrying about potential problems, such as losing your job, falling ill or the safety of your loved ones.

Life can be unpredictable, and no matter how hard you try, you can't always control what happens. What you can do is decide how you respond to the unknown. You can let go of the fear and turn it into a source of strength.

To overcome your fears, change your attitude towards them. For instance, instead of dreading losing your job, focus on how grateful you are to have work at all. Come to work determined to give it your best. Rather than fretting about a loved one's safety, spend time with them or show them how much you appreciate them. With a little practice, you can learn to adopt a more positive perspective.

Sometimes anxiety really is triggered by a genuine situation in your life. Perhaps you find yourself in circumstances where worrying about your job is entirely realistic – because of redundancies or the company's financial difficulties. In that case, taking direct action can be the key to reducing your anxiety. Updating your CV and applying for a new role, for example, can help bring your stress levels down.

4. Opt for a balanced diet

The mineral magnesium helps muscle tissue to relax, and a magnesium deficiency can contribute to anxiety, depression and insomnia. An inadequate intake of B vitamins and calcium can also worsen anxiety symptoms. To lower your anxiety levels, make sure your daily diet includes foods such as wholegrains, leafy green vegetables and low-fat dairy products.

Nicotine, caffeine and stimulant medicines (such as those containing caffeine) prompt the adrenal glands to release adrenaline – one of the key stress hormones. That's why it makes sense to avoid such substances. Other things you'd be better off avoiding include salt and artificial additives such as preservatives. Choose fresh, unprocessed foods wherever possible. All of this benefits your physical health and helps you keep anxiety under control.

5. Don't forget to get enough sleep

If you're not getting enough sleep, or your sleep isn't restful, you'll almost certainly struggle with anxiety. If your anxiety is triggered by tiredness, try developing an evening routine that includes time for yourself and a few self-care rituals. This can help you achieve a healthy 7–8 hours of sleep, keep anxiety at bay and ensure you're not exhausted the following day. Such a routine might involve reading your favourite book, listening to relaxing music, or even a hot bath combined with aromatherapy and a massage – and you can use ENROUSH intimate gel for maximum comfort!