Anxiety can also happen for no obvious reason at all. It can start as a simple worry but grow into what is known as a panic attack. If you have a lot on your mind then something quite small can cause anxiety. Remember though anxiety, nervousness and stress are normal for everyone to experience from time to time. It is how you deal with it that matters. Here are our top tips to help you manage them:
- Think positive.A great way to keep our minds positive is to allow yourself to dream, wish, and imagine the best that could happen. If something is out of your control then let it go, so you can focus on things you can change.
- Become a relaxation expert.We all think we know how to relax. Sitting chilling out in front of the TV or computer, using alcohol, drugs or cigarettes isn’t true relaxation. They may seem to relieve anxiety or stress, but it’s a false state of relaxation that’s only temporary. What the body really needs is a relaxation technique — like deep breathing, tai chi, or yoga — that has a physical effect on the mind. For example, try taking a deep breath in through the nose for a count of 3, and slowly let your breath out though the mouth for a count of 5. Continue this until you feel calmer and more at ease. This breathing technique is very powerful and works quickly. It helps to relax a major nerve that runs from the diaphragm to the brain, sending a message to the entire body to let go and loosen up.
- Get enough sleep, nourishment, and exercise.Want your mind and body to feel peaceful and strong enough to handle life’s ups and downs? Get the right amount of sleep for your needs — not too much or too little. Eat well: Choose fruit, vegetables, lean proteins, and whole grains for long-term energy. Avoid the short bursts that come from too much sugar or caffeine). And exercise to send oxygen to every cell in the body so your brain and body can operate at their best.
- Connect with others.Spend time with good friends or family. Having fun and spending time with others allow us to feel happier and less upset about things. If you feel worried or nervous about something, talking about it with someone who listens and cares can help you feel more understood and better able to cope. You’ll be reminded that everyone has these feelings sometimes. You’re not alone.
- Speak to someone now on Teenline. We are here to help and support you. We have practical advice and tools as well as a good listening ear. (link to live and video chat)