Advertising
Advertising

How to Help a Loved One Manage Anxiety

How to Help a Loved One Manage Anxiety

Anxiety is not a dismissible “phase.” Anxiety is often a symptom of mental illness. According to the Anxiety and Depression Association of America, approximately 18 percent of the US population over the age of 18 is affected by some sort of anxiety disorder.

If your loved one is struggling with anxiety, you will no doubt want to do everything you can to help them win that battle. But where do you start?

Understanding Anxiety

In order to be able to help your family member who suffers from anxiety, you first need to be informed. There are three main anxiety disorders that have their own symptoms, but all three have a common core—irrational and excessive worry and fear.

Advertising

Generalized Anxiety Disorder (GAD)

People afflicted with generalized anxiety disorder can’t help but worry over the smallest things, concerning themselves with problems that don’t yet or even may never exist. After managing to get through another day, they lie awake at night imagining and stressing over the worst possible outcome of whatever situations the following day will bring.

Panic Disorder

Those with a panic disorder experience sudden overwhelming feelings of fear that lead to breathing problems, dizziness, chest pains, and more. People with panic disorder will tend to avoid areas where they’ve experienced panic attacks before, due to fear the memories may induce another attack.

Social Anxiety Disorder (Social Phobia)

Social anxiety disorder causes individuals to have difficulty talking with others even though they do want to have conversations. They often avoid places that usually have lots of people, even the grocery store. Making and keeping friends is often a daunting thought for them, as well.

Advertising

For more information on these anxiety disorders and their symptoms and treatment options, visit the National Institute of Mental Health website.

Helping Your Loved One

If you have a family member who suffers from any of these anxiety disorders, there are ways in which you can help. Your loved one is facing a constant battle against stress and fear, which can be detrimental to their health, as well, so they could really use a dose of warmth and compassion from you. Your support throughout their battle is sure to lighten their load and perhaps even give them the boost of confidence they need to help them overcome anxiety.

Make Time for Your Loved One

Many people who suffer with anxiety disorders lack the self-confidence to get themselves through social situations, especially when by themselves. Being around a loved one may make them feel more secure and more willing to open up even slightly in social situations. Arrange weekly outings for you and your family member. They can be anything from grocery shopping or spending a day at the mall, to visiting museums or galleries, or even just a walk around the local park. Regular outings are a great way to expand your loved one’s socializing skills and help them overcome their anxiety disorder, especially if they are suffering from a social phobia.

Advertising

Help Your Family Member Discover a Hobby

In addition to outings, try helping your loved one discover a new hobby. Taking up a hobby is an excellent way to relieve the mind of stress and worry, because many hobbies require concentrating on the tasks at hand. Some hobbies particularly helpful with people suffering from anxiety disorders are…

  • Gardening
    Being surrounded by and interacting with nature is healthy for the mind and body. Consider starting a vegetable garden with your loved one. You can both reap the benefits—the soothing, relaxing sensation of becoming one with nature as well as the fruits of your labor.
  • Cooking
    Speaking of the fruits of your labor…you can use your homegrown veggies to delve into culinary arts experiments. Cooking with a partner can be a blast, especially when it’s with someone you love. Look up online recipes or watch cooking shows together, or Google local culinary classes to get out and about and help your loved one find people who share their interests.
  • Writing
    Just like talking with a good friend, writing about your struggles helps you better clarify your thought process, which may in turn ease your stress. Suggest this method to your family member who is suffering from anxiety. Maybe you could sit down together, each write a piece, and then discuss each other’s troubles.
  • Join a Book Club
    Reading is another great escape from stress. Getting involved with a book club can help your loved one ease into expressing their opinions among a small group and get to know others with similar interests.

Further information on these and other relaxing hobbies particularly helpful for people with anxiety disorders can be found here.

Never Judge Your Loved One

It’s in our nature as humans to judge others, despite our efforts to remain neutral. We develop our first impression of someone within seven seconds of our initial encounter, based mostly on nonverbal characteristics. But when spending time with your loved one, it’s important for them to know that you care about their well-being, despite their rocky situation.

Advertising

Your family member suffering from anxiety may find comfort in talking about their feelings with you, about the struggles they’re going through. You’ll improve your relationship with your loved one if you can overcome the curse of judgement and open your heart and mind to their situation, express your concern and offer a shoulder.

Any anxiety disorder can be detrimental to a person’s health. If your loved one or someone you know is suffering from an anxiety disorder, be sure to reach out for further help, information, and support when needed.

Featured photo credit: The endless road by Ryan McGuire via imcreator.com

More by this author

Dan Gellman

Director of Marketing for High Focus Centers

7 Tips To Help A Loved One Come To Grips With Chemical Dependency Heroin Addiction in Adults 3 Signs of Heroin Addiction in Adults 3 Easy Tips to Make Sober Friends While Recovering from Addiction 3 Major Types Of Substance Abuse Warning Signs And How You Can Help How to Help a Loved One Manage Anxiety

Trending in Family

1 The Secrets to Balancing Work and Family Life 2 15 Best Father’s Day Gifts Your Father Won’t Buy On His Own 3 6 Ways to Care For Your Aging Parents From a Distance 4 What to Do If You Grew up in a Dysfunctional Family 5 How to Strengthen Family Bonds When You’re Staying at Home

Read Next

Advertising
Advertising
Advertising

Last Updated on October 20, 2020

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

Advertising

  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

Advertising

Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

Advertising

As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

Advertising

9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future. Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

Bonus: Think Like a Rhino

More Tips for Procrastinators to Start Taking Action

Featured photo credit: Malvestida Magazine via unsplash.com

Read Next