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Manage Your Anxiety With These 12 Useful Tips

Manage Your Anxiety With These 12 Useful Tips

It has been estimated that over 40 million adults in the United States (almost 18% of the population) deals with anxiety, making it the most common mental illness in the U.S. Anxiety disorders also cost the U.S. more than $42 billion a year, almost one-third of the country’s $148 billion total mental health bill, according to “The Economic Burden of Anxiety Disorders,” a study commissioned by ADAA (The Journal of Clinical Psychiatry, 60(7), July 1999)

Anxiety can impact anyone, regardless of income, education, social standing, ethnicity, where they were born, or how they were raised. Many people suffer in silence and, worse of all, many people are ashamed to admit to others that they struggle for fear that they will be judged, or viewed as unstable. This is a tragedy.

I know that there isn’t a universal solution to this problem, and that simple tips alone may not be sufficient to effectively deal with the problem. In many cases professional counseling is also needed. I also know that a “band-aid” approach isn’t realistic, especially in severe cases. However, I still hope these tips on managing anxiety work for someone, in the same way that they have worked for me.

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1. Watch for your triggers

If you know what your triggers are, then you can effectively plan around them. Plan periods of exercise (step 3) or time-outs (step 4) around the times that you know your anxiety is likely to be triggered or peaked. Having cognition of the danger spots can also lessen the anxiety itself.

2. Talk to someone who will treat you with kindness and understanding

Don’t suffer in silence. There is someone out there that you can talk to. If you don’t have support in your home, church, community, or with friends, then look up support groups in your area. There are always resources available to you.

3. Start exercising

Exercise has so many benefits, and alleviating anxiety is one of them. If exercise is not currently a habit, then just start by getting outside and taking a walk each day.

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4. Take a “time-out” to breathe

Time alone to simply breathe is a highly effective strategy for calming our hearts and helping us to feel at peace. It also aids in our rational decision-making ability.

5. Have some fun and laugh

Spend time with funny people. Watch funny movies, or TV shows. Look up clips of stand-up acts on YouTube. Laughter is good for the soul (and great for the anxiety).

6. Understand that you are in control

This was a big one for me–the realization that I always had power over my life. Sometimes it didn’t feel that way. Sometimes I felt trapped in positions that I couldn’t get out of, but slowly I realized that I controlled each decision of every day. Sure there would be consequences, but they were of my making. I was the architect.

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7. Failure doesn’t reflect on your worth as an individual

Part of the reason I was ashamed of my anxiety was that it was a signal, to some people, that I was failing, and I didn’t belief that failure was acceptable. This belief was at the foundation of my anxiety to begin with, and when I torched this belief, replacing it with an empowering view of failure–that it was simply education–then I started to get control of my internal self. Failure wasn’t terminal. It wasn’t something that couldn’t be corrected, and most importantly it was not a reflection of my self worth. Failure was simply feedback in this grand experiment of life. Adopting that belief system has had a tremendously positive impact on easing my anxiety.

8. Surround yourself with happy and inspiring people

The more I was around people, and ideas, that inspired me, the more my outlook started to brighten. The other side of this tip is to remove the people in your life that make you anxious. This was equally important to learning to manage my anxiety and can help you manage yours.

9. Take daily action on a goal that is personally meaningful

For me, a large part of my anxiety was feeling like my life was out of my control. A way to take back control was to work, every single day for at least an hour, on a personal goal that was uniquely meaningful to me. By working on the goal I felt that I had control over a small portion of my life. This made me feel good, and it helped me to manage any anxiety I continually felt.

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10. Make a change

Sometimes, no matter how many tips you employ, it’s not enough. In these cases a change in environment is necessary, and this may also require a change in jobs or careers. That is why tip number seven is so important–as you make the change (if required) you don’t get bogged down in feelings of anxiety inducing failure. Failure doesn’t exist, there is only feedback. So if you have to make a change, look at it as a new beginning rather than a failure.

11. Get enough sleep

Sleep is something that you can control, and making sure that you get enough of it is a very important step to managing your anxiety. Here is a quick tip to getting enough sleep: turn off all electronic devices for at least an hour before you go to sleep. This will help to relax you, and will also increase the restfulness of your sleep.

12. Get involved

Volunteering, or otherwise getting involved in your community, helps to build your support network, and it also helps you to focus on other people and their needs. As simple as this sounds, it can have a powerful effect on alleviating your anxiety.

More by this author

Ryan Clements

A lawyer turned marketing professional, entrepreneur and writer who writes about entrepreneurship, career and personal development.

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Last Updated on March 24, 2021

8 Smart Home Gadgets You Need in Your House

8 Smart Home Gadgets You Need in Your House

We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

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Take a look at some of the most popular “smart gadgets” on the market:

1. Smart Door Locks

A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

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2. Smart Kitchen Tools

Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

3. Mini Home Speaker Play:1

If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

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4. Wi-Fi Security Cameras

These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

5. Nest Thermostat

This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

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6. Smart Lighting

Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

7. Google Chromecast Ultra

Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

8. Canary

This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

Featured photo credit: Karolina via kaboompics.com

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