Distinguish between the real and imaginary dangers
In order to cope with the anxiety you need to realize the difference between the real risks that you will face and the ones created by your imagination which aggravate the anxiety. You have to try to control the things you can deal with and accept those you cannot change.
Determine if the problem is real rather than imaginary.
If your concern is imaginary, determine how likely is it to happen. Is it realistic?
Can you prepare for the problem somehow or it cannot be controlled?
This will help in adequate estimation of your resources for coping with stressful situations.
Even if you simply analyze the problem, you get distracted from your emotions and feel like you’re getting something accomplished.
Increase neurotransmitters in your body by making adjustments to your diet
Serotonin, a neurotransmitter associated with happiness and relaxation, is derived from tryptophan. Serotonin helps feel calm and overcome stress. Food that contains tryptophan includes bananas, milk, yoghurt, cottage cheese, turkey, chicken, oats, cheese, soy, nuts, peanut butter, dried dates, sesame seeds and pumpkin sees. However there are doubts whether tryptophan derived from food can cross the blood-brain barrier, so the effect will not be very powerful.
Carbohydrates are responsible for increased production of serotonin in the brain. However, make sure you do not consume processed options such as sugary foods and drinks or white bread and white rice. Eat whole grains, which take longer to break down so that the sugar is slowly released into the bloodstream. Processed carbohydrates will provide fast increase in energy, followed by an insulin rush, which rapidly drops blood sugar levels, and eventually cause sleepiness.
Protein promotes the production of norepinephrine and dopamine neurotransmitters that function similarly to serotonin. According to studies, high concentrations of norepinephrine and dopamine improve alertness, mental energy, and reaction time. Good amounts of proteins are contained in Greek yogurt, fish, meats, cheese, eggs, nuts, beans, soy, and lentils.
Eat B vitamins supplements or foods rich in B vitamins
Some people may be susceptible to depression due to a deficiency in vitamins B such as folic acid and B12 (cyanocobalamin). You can choose to take vitamin B supplements or eat foods that are rich in B vitamins to beat off anxiety.
Note that folic acid is the synthetic form of the vitamin B9. The body is more used to using folate. Good sources of folate are dark leafy greens (like spinach, turnip greens, mustard greens), asparagus, broccoli, citrus fruits, beans, avocado, okra, Brussels sprout, seeds and nuts, beets, corn, celery, carrots, squash. Folate is also contained in beef liver, lean meats, poultry, seafood.
Some of the folic acid supplements that can be bought on Amazon:
Postponing technique is designed to help you feel more in control of your worries and put you back on track. This technique includes the following steps:
Agree to recognize your fears.
Choose specific time and place to worry. Save the worries for later and enjoy the rest of your day.
Postpone your worries. Once that worry period arrives, allow yourself to worry or postpone the worries to another specific time. Whenever possible, choose to postpone. As you improve your ability to postpone your anxious thoughts, you’ll will break your habit of dwelling on worrying without suppressing your thoughts.
Exercise is particularly beneficial for easing anxiety. Exercise decreases the levels of stress hormones, adrenaline and cortisol, and promotes the production of endorphins.
It also improves the activity of the serotonergic system, and therefore may be helpful in dealing with anxiety.
Additionally, exercise raises your core temperature which leads to simultaneous decrease in the muscle tension, so the sense of anxiety is alleviated. You can take a walk, do some running, rowing, rollerblading, hiking, biking, dancing, swimming, surfing, step aerobics, kickboxing and sports such as soccer, tennis and basketball.
If you are getting anxious, accept it. Do not try to struggle and hold back the symptoms of anxiety.
This may seem illogical, but anxiety itself is not the real problem. The real problem is that we try to control and get rid of it. If you fight against your anxious symptoms, your heartbeat will increase, your palms will become sweaty, your stomach will become tense, you will feel dizzy and lightheaded.
When you notice these signs, tell yourself that it is okay to feel the things that you feel, that you expect yourself to be nervous right now, and that you can deal with this. Try to believe these statements, not just repeat them.