Anxiety
Anxiety, especially for men, isn't easy to cope with. It can be tough for us to seek help and talk about our feelings due to the stigma attached to it. Anxiety can cause a range of negative emotions and physical symptoms, such as racing thoughts, difficulty concentrating, restlessness, difficulty sleeping, and feeling on edge. It takes courage for us to ask for help and take care of our mental health. Here are some suggestions on how to fight anxiety and come out stronger from it.
Suggestions:
Talk to someone
Whatever challenges you're facing, discussing them with someone you trust can be incredibly helpful. Having a conversation with a supportive and understanding person can make you feel heard and validated. Seeking assistance demonstrates courage, not weakness. If you don't have someone you're comfortable talking to, consider reaching out through M2H's chat support system. You don't have to navigate these struggles alone, and M2H is here to offer support and guidance. Remember, it's okay to ask for help and prioritize your mental well-being.
Shift your focus
To manage anxiety, try shifting your focus from things that stress you out to activities you enjoy, focusing on what you can change, and avoiding worrying about events that may never happen. Practicing gratitude for what you do have can also be helpful in managing anxiety.
Keep up with your health
Get moving. Exercise can help release endorphins that make you feel more relaxed and clear-headed. Consistency is key, so try to make physical activity a regular part of your routine. Additionally, be mindful of substances like caffeine, alcohol, and marijuana, as they can increase anxiety or only provide temporary relief. Caffeine can increase heart rate, and marijuana and alcohol can worsen anxiety in the long term.
Become mindful of your anxiety
Identify your main trigger points for anxiety and stress. Practice mindfulness to manage your emotions and thoughts. Set aside anxious thoughts for later reflection and consider journaling to track your sources of anxiety. This can help you handle future anxious moments more effectively.
Practice deep breathing
Pay attention to your breath. Slow, deep abdominal breathing activates the part of your nervous system that shuts down the fight-or-flight response. Try "box breathing" by inhaling deeply into your stomach and chest for 4 seconds, holding for 4 seconds, exhaling for 4 seconds, and holding for 4 seconds. This technique can help lower your heart rate and give you a moment to collect your thoughts.
"You don't have to control your thoughts. You just have to stop letting them control you.”
- Dan Millman
Remember
Please keep in mind that we are not doctors or therapists at M2H. The techniques we have shared are based on research and our own experiences, and may not work for everyone. If you are seeking treatment for a mental health condition, it's important to consult with a licensed healthcare provider. They can help you determine the best course of treatment for your specific needs and circumstances.