Anxious

High functioning diagnosed anxiety is no joke. I believe at some point in life everyone may struggle with a form of anxiety; although, struggling with anxiety every day is exhausting and painful (mentally and physically).

From 7th grade on I have struggled with anxiety, only recently did it become more severe and cause me to lose jobs and more social anxiety to set in. Out of any type of anxiety, social anxiety is personally the worst for me.

Over time I have had friends, family, and my boyfriend help along the way. Here are some tips, tools, foods, and more that can help you cope with your anxiety.

One of the worst things with anxiety is that you know you are freaking out, however, you lack the ability to properly control your emotions, and that's what needs to be exercised to be able to cope with the issue.

*Disclaimer!! I am no doctor, specialist, therapist, or anything like that. These are just ways I've been able to work through anxiety attacks, or the state of becoming anxious.

____________________________________________

1. Breathing technique

First, breathe in for four seconds; Second, hold your breath for seven seconds; Third, exhale breath for eight seconds; **Repeat one or two more times.

2. Foods (That Cause & Help Reduce Anxiety)

Anxiety causing foods: artificial sweeteners, fried foods, soda, coffee, alcohol, high sodium foods, high fructose corn syrup, microwave popcorn, store-bought pie crust, processed foods/meats, pre-packaged non-dairy creamer, frozen dinners, food dye, etc. Anxiety reducing foods: cashews, spinach, salmon, turkey, chamomile tea, avocados, mushrooms, dark chocolate, cheese, kiwi, all leafy greens, bok choy, blueberries, bananas, mushrooms, oats, arugula.

3. Sleep

Sleep gives your brain and body time to heal, almost every system in the body is affected by the quality and quantity of your sleep, especially the brain. Sleep deprivation has a very large effect on a person's anxiety levels, due to this, humans who are sleep deprived experience more anxiety when going through daily tasks. Catch those Z's! Everybody feels better and refreshed with a good night's sleep.

4. Exercise

Regular exercise works well for most people who struggle with anxiety (and depression), the effects can be long-lasting. One intense workout session can help with anxiety for hours, whereas regular exercise can reduce anxiety over time.

*Recent studies show even though exercise works for most individuals, it is not proven for every single person to help reduce anxiety.

5. Listen

This is a powerful one. Most individuals love listening as much as they do talking, or thinking. Listening to some of your favorite more uplifting music, a YouTube video, or podcast can help. The reason this can be so beneficial is because it gets you out of "your own mind" and helps you think of other things.. this works and can help you gain the ability to control your emotions by not being "stuck in your mind." Making a playlist (on YouTube, Spotify, Apple Music), a list of your favorite podcast, or watching your favorite movie or TV show are all beneficial.

______________________________________________

I hope you found this helpful! These are just a few of the things that help me when I'm struggling with anxiety.

Something to keep in mind—having a support system is extremely helpful, whether it be family or a close friend.

*You won't get along with every therapist! It may take time for you to find a therapist you feel fully comfortable with.

______________________________________________

instagram @caraa.beth