Here are eight steps you need to take to overcome anxiety including seeing a Darien psychologist therapist, or one close to you.
1) Track your anxiety patterns
First, you need to see the patterns of when you feel anxious and how you react. What happens, what are you thinking? You can use your phone or a journal to track so you can see what the common themes are. This will help anticipate the situations and come up with coping strategies.
2) Learn to be more mindful and adopt breathing techniques
Mindfulness just means learning to be more present without stressing about what might happen and can help break a person from anxious thoughts. Breathing techniques can also help as they calm not just your mind but your body too.
3) Exercise regularly and eat a balanced diet
People think this is just something doctors say but it is true. A Scarsdale psychologist therapist will recommend regular exercise. It releases endorphins which boosts your mood. It can also help you sleep better which helps with anxiety. A good length of time is 30 minutes a day. You can build up to it if that is harder right now. Eat a healthy and balanced diet that cuts out or limits alcohol and caffeine, consists of fruits, vegetables, whole grains and lean proteins and drink lots of water.
4) Have a manageable routine that includes good sleep
Create a routine and follow it each day. Being predictable can help reduce anxiety. Wake up, eat, exercise, and sleep at the same time. Ideally, people need around seven to nine hours of sleep. You can do this by making sure your bedroom is quiet and dark, having a good bedtime routine, practicing relaxation techniques and avoiding screen time before bed.
5) Try some therapy strategies
There are different therapy strategies a Darien psychologist therapist might adopt. Some of the things are adoptable with or without a therapist though. For example, journaling, changing negative thoughts and replacing them with positive ones, or exposure therapy. Challenging negative thoughts involves writing them down and then looking at whether they are facts or just how you feel. You can challenge them by seeing the evidence that says they are wrong. Then replace the negative thought with something positive. Exposure therapy is about facing your fears and over time it will reduce the anxiety they cause.
6) Have the support you need
You can find support with your friends and family but there are also actual support groups you could find and go to. It can help sharing experiences with people who understand.
7) Set attainable goals
Through the process you need to set goals that are realistic. Be specific and ensure you can achieve them in a realistic time. If you have a larger goal, break it down into smaller steps. Celebrate each time you achieve one.
8) Consider seeing a professional
A Scarsdale psychologist therapist can help you overcome anxiety. There is no shame in getting help.
