In today’s fast-paced and demanding society, anxiety has become too common for many individuals. Anxiety is a natural response to stress and danger, often referred to as the body’s “fight or flight” response. It can be useful in certain situations, helping us stay alert and focused.
However, when anxiety becomes chronic or disproportionate to the situation at hand, it can have a debilitating impact on our mental and physical well-being.
Common symptoms of anxiety include excessive worry, restlessness, difficulty concentrating, irritability, muscle tension, and even physical symptoms like headaches or stomachaches. Here’s a guide to help if you are ever in need:
1. Practice Mindfulness and Grounding Techniques
One of the most effective ways to manage anxiety is through mindfulness and grounding techniques. Mindfulness involves being fully present in the moment without judgement. Techniques such as deep breathing exercises, meditation, and progressive muscle relaxation can help redirect your focus away from worries and into the present moment. This not only calms the mind but also decreases the physiological responses associated with anxiety.
2. Maintain a Balanced Lifestyle
A healthy lifestyle forms the foundation for managing anxiety. Regular exercise has been proven to reduce anxiety by releasing endorphins, the body’s natural mood elevators. A balanced diet rich in nutrients can also play a crucial role in maintaining stable moods. Adequate sleep is equally important, as sleep deprivation can exacerbate feelings of anxiety. Aim for seven to nine hours of quality sleep each night.
3. Develop Coping Strategies
Learning effective coping strategies can help you deal with anxiety-provoking situations. Cognitive Behavioral Therapy (CBT) is a widely recognized approach that focuses on identifying and challenging negative thought patterns. By questioning these thoughts, you can often diminish their influence over your emotions.
Additionally, creating a list of coping mechanisms, such as talking to a friend, or writing in a journal, can provide you with a toolbox of strategies to choose from when anxiety strikes.
4. Seek Professional Support
If anxiety becomes overwhelming or interferes with daily life, seeking professional help is crucial. Mental health professionals, such as therapists or psychiatrists, can provide personalised strategies and interventions to manage anxiety.
A cost-effective approach to accessing professional assistance in Singapore involves visiting a polyclinic to obtain a referral, often directed to the Institute of Mental Health or any government hospital like the National University Hospital. You will then be seeing a doctor from the hospital’s psychiatry department. Do note that this is a waiting period of one or two months following the referral.
Expectations in this process include potential prescription of medication if necessary, as well as the development of a recovery plan. In cases where therapy is required or in more severe situations, hospitalisation might also be considered.
Or, if you’d still like to consider your options, you could book a mental health check with CHAT that provides personalised and confidential checks for young persons between 16 and 30. For more information, click here.
5. Cultivate a Supportive Social Network
Connecting with others and building a strong support network can significantly impact your ability to cope with anxiety. Friends, family members, or support groups can provide a safe space to express your feelings and receive reassurance.
Surrounding yourself with positive influences and engaging in social activities can help combat feelings of isolation that often accompany anxiety too. Additionally, there are many who share the same concerns and problems on forums or even Discord servers who can offer valuable opinions and feedback.
Anxiety is an innate part of us and we cannot prevent it from happening, but we can weaken its hold on us. Dealing with anxiety is a journey that requires patience, self-compassion, and a willingness to try different strategies. Remember that it’s okay to ask for help and that you’re not alone in your struggles.
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