In males, especially young men, managing anxiety requires a multi-faceted approach that addresses both the physical and psychological aspects of the condition.
Tips for coping with an anxiety disorder in Men
Quit puffing and reduce or quit drinking caffeinated beverages.
Nicotine and caffeine can worsen anxiety.
Socialize.
Don’t let worries isolate you from loved ones or activities.
Stick to your treatment plan.
Take medications as directed. Attends therapy appointments and complete any assignments your therapist gives you. Consistency can make a big difference, especially when it comes to taking your medication.
Use stress management and relaxation techniques.
Relaxation techniques, meditation, and yoga are examples of easing anxiety.
Write in a journal.
Keeping track of your personal life can help you and your mental health professional identify what’s causing you stress and what seems to help you feel better.
Your worries may not go away on their own and could worsen over time if you don’t seek help. Before your anxiety worsens, see your healthcare team or a mental health professional.
Apply the 333 Rule for anixiety?
The 333 anxiety rule involves observing 03 things you can see, hear, move, or touch. It is a grounding technique — a coping skill to manage intense feelings by steering the mind away from anxiety and toward the present moment.
Ways to manage panic and anxiety in men
Do
practice calming breathing exercises
Maintain your regular activities – don’t limit yourself.
try to work out at home or the gym if something is making you stressed – stress can lead to worsening panic attacks
regular exercise – it helps manage stress, tension, and mood, and can also improve your confidence
keep your energy levels stable by eating regular, healthy meals
Don’t
do not try to do everything at once – set small targets that you can easily achieve
do not completely avoid situations that make you anxious – slowly build up the time you spend doing them
avoid using alcohol, cigarettes, gambling, or drugs to relieve anxiety.
Managing anxiety and depression in men
Make time
If your worry is overwhelming, set aside an amount of ‘worry time’ to go through your worries each day.
Try 15 to 30 minutes each day to start with. Once time is up, focus your thoughts on other things until tomorrow.
Challenge unhelpful thoughts
Negative thought patterns can make anxiety worse. Unhelpful feelings and actions. can be a result of them.
Do not accept a negative thought as a fact, challenge it.
Get Adequate Sleep
your mental health is crucial. A consistent sleep routine can help.
Prioritized sleep. Aim for six to eight hours of quality sleep each night to help recharge your body and mind.
Ask yourself:
What evidence do you have to suppose or oppose against your negative thoughts?
Are there other ways you can view at this situation?
if you were to be positive about the situation, how would you view it?
Relaxation techniques could also help reduce symptoms of depression and anxiety and improve day-to-day life.
A few examples include:
breathing exercises
guided imagery
progressive muscle relaxation
massage therapy
yoga
meditation
Coping in the Moment for men
Ways to manage anxiety in the moment will differ based on the source of your anxiety. But in general, the following techniques can be beneficial for calming yourself:
- Aim for 6-8 hours of sleep and establish a consistent sleep
- Schedule to help regulate your body’s internal clock
- Mindfulness exercises, such as deep breathing, stretches, or guided imagery
- Repeat a mantra or words of affirmation
- Cognitive reframing to challenge anxious thoughts
- Go on a walk or move your body in some way
- Talk to someone you trust about how you’re feeling
- Accept your emotions, as pushing them away can make anxiety worsen
From Cognitive Behavioral Therapy (CBT) to Mindfulness-Based Cognitive Therapy (MBCT) and beyond, therapy — with the right therapist — can offer effective tools for managing and even conquering anxiety.
Outolook
Men who is experiencing debilitating anxiety may consider making an appointment with a mental health professional or doctor. Tools, such as breathing and relaxation techniques, can challenge anxious thoughts and medications can help manage their anxiety disorder.
Takeaway
Natural strategies such as regular physical activity, aromatherapy, deep breathing, mindfulness, and chamomile tea can help you reduce anxiety symptoms. If you feel your anxiety is worsening, consider professional help. Talk therapy, prescription medication, or both, have the potential to help with severe or persistent anxiety.
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Disclaimer:
The purpose of this article is to provide general knowledge and information, and does not constitute medical advice. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
