Good Health

What Is Anxiety and How to Cope with It

Anxiety is natural feeling that one feels when put in to a challenging situation like for example writing a test, giving a speech or when making any life changing decision and to be anxious is necessary because that would lead to the proper execution of activity but in some cases anxiety is exaggerated that one would feel anxious at all times which can be quite disturbing because this would prevent in doing any sort of activity.

A person with anxiety shows signs and symptoms of constant worrying for over a period of six months the signs that they present may include feeling restless, fatigued, muscle tension having problems concentrating, and having sleep problems this sort of symptoms often interfere with work, family and relationship with others.

Talk to A Therapist

When you experience these kinds of signs and symptoms you can try talking to a therapist. There are various options you can even go for online counselling services. Therapists often stick to Cognitive behavioural therapy (CBT) as it’s very effective. CBT focuses on two aspects, the cognition and behaviour

The cognitive aspect assesses and address the negative emotion and help you to manipulate your way around it and also aid to replace those negative thoughts with realistic thoughts. The behavioural portion focuses on the way you behave in response to anxiety and help you make some modification in your behaviour when reacting to anxiety.

Conscious Breathing

There are some things you can do as well every time you feel your anxiety dawning. Though it might be a bit difficulty practicing conscious breathing, it can help alleviate symptoms of anxiety; First try to get into a comfortable position, shut your eyes and slowly breathe in through your nose and exhale deeply
keep on doing this consciously and continuously until you feel relaxed

Write A Journal

Another thing you can do is try to figure out what may be bothering you. Sit down and write down a journal, jot down everything you feel, all your emotions this helps you find out what is that thing that upsets you.

Another thing you can try is meditation. Find a quiet place and bring your attention to the present moment and focus on your breathing every time you inhale and exhale. Being mindful helps you to focus on your feelings and emotions without over interpreting or suppressing them.

Changing Your Diet

Certain food that you bring into your body has huge implications on the mood. Beverages like caffeine is associated with triggering anxiety high sugar containing food and alcohol has also an effect on your mood and anxiety therefore it’s best to cut down on this food and increase fruits and vegetables in your diet


Engaging in doing physical activity for at least thirty minutes in a day has a positive effect on your mood. Whenever you exercise a neurotransmitter called serotonin is released and serotonin is a mood elevator.


Most anxious people have difficulty in sleeping but sleep is very vital for wellbeing and also sleep deprivation can aggravate anxiety. To get a good sleep try to follow these basic rules.

  • to go to bed every day at the same time, and avoid sleeping in the daytime.
  • Keep the naps during day very short.
  • Avoid caffeine, alcohol and large meals.
  • Dim the lights in the room.
  • Read, listen to music or try to get a warm bath before you go to bed.
  • Stop using the electronic device at least one hour before you go to bed.
  • Practice breathing exercise while you are lying in bed.

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