Everyone has experienced anxiety at some point in their lives, but it can be disruptive to our day-to-day activities like working, socializing, and even just relaxing. When anxiety becomes an overwhelming, everyday issue in your life, it is best to speak to a medical professional, but when anxiety crops out from time to time, there are steps you can take to reduce that uneasy feeling.
Many people don't realize that dehydration and anxiety can be related. While dehydration isn't considered a direct cause of anxiety, it may contribute to physical symptoms—such as a racing heart, dizziness, or fatigue—that can sometimes feel similar to or worsen feelings of anxiety.
We've pulled together a few healthy habits and coping strategies that may help you manage everyday feelings of stress or anxiety. If anxiety is persistent, overwhelming, or interfering with daily life, it's important to speak with a healthcare or mental health professional.
Talk to Someone You Trust
Whether you’re feeling anxious about a particular problem or there’s no clear reason for your anxiety, talking it out with someone close to you can make a world of a difference. Sometimes just putting your thoughts into words can provide some relief. We spend so much time in our own heads, it’s helpful to let our emotions and feelings out.
Meet up with a friend, family member, or loved one that you trust, or give them a call, and let them know you’re struggling with something and would like a friend to hear you out. They may offer support, perspective, or simply a listening ear, which many people find helpful during stressful moments.
Another great coping skill for anxiety is journaling, which is kind of like confiding in yourself. If you’re feeling very anxious, break out a notebook or type your thoughts on a computer. It can provide relief and also give clarity on a situation, helping to bring you back to a more calm mindset.
Maintain a Healthy Lifestyle
- Stay Hydrated. Staying hydrated supports your overall health and may help reduce physical symptoms of dehydration, such as fatigue, dizziness, or a racing heart, that can sometimes make feelings of anxiety feel worse. While hydration is important, it isn't a treatment for anxiety disorders. If you're feeling anxious, staying hydrated is one part of supporting your overall well-being, alongside healthy habits like sleep, nutrition, exercise, and stress management. Keeping a water bottle nearby can make it easier to stay hydrated throughout the day and try using an electrolyte drink mix like DripDrop to help replace fluids and electrolytes.
- Implement a nutritious diet. We all know the experience of being hangry — so hungry that it starts to make you a bit angry and moody. Food impacts our mood every day. Not getting enough nutritious items in your daily diet can impact your general outlook. Aim for a balanced diet with plenty of fruits, vegetables, whole grains, lean proteins, and other nutrient-rich foods to support your overall health.
- Exercise regularly. Exercise has been shown to support both physical and mental well-being and may help some people better manage everyday stress. Although it may not initially sound like a relaxing activity, getting active can vastly improve your mood and maybe provide a physical outlet for your anxious feelings. Find an activity you enjoy whether it’s running, cycling, yoga, kickboxing or even just taking a walk around your neighborhood and try to implement it into your weekly routine with a goal of three times per week. When exercising, be conscious of your hydration levels. The more you sweat, the more water your body needs to replenish the water it’s lost. Replacing fluids and electrolytes after sweating can help support hydration during and after exercise.
- Practice good sleep habits. Getting good sleep every night is vital to nearly every part of our lives. It improves our mood and concentration, making it easier to focus and relieving some anxious tension and stress. When you’re feeling anxious, it may be difficult to fall asleep, but practicing breathing exercises and avoiding screen time before bed can help ease you into a more relaxed state of mind.
If anxiety is persistent, severe, or interfering with your work, relationships, or daily activities, reach out to a healthcare or mental health professional. If you're experiencing thoughts of harming yourself or are in immediate distress, seek emergency medical care or contact emergency services right away.
Use the 3-3-3 Rule
One of the best coping skills for anxiety is known as the 3-3-3 rule. If you find yourself in a situation that heightens your anxiety, find three items around you, identify three sounds you can hear, and look for three moving body parts. In the moment, this strategy can help you feel grounded and remind you that you are in the moment. It can particularly calm you down when you feel that your anxiety is triggered and ramping up.
Practice Deep Breathing and Meditation
Meditation is a great strategy to quiet those anxious thoughts and get you back to a relaxed state of mind, though it can be tough to master at first. Deep breathing is a major part of meditation, and a great first step in any meditation practice. Close your eyes and inhale deeply through your nose for 5 seconds, hold it for 3, and exhale deeply through your mouth for 5. Repeat for several breaths, focusing on slow, steady breathing. Many people find this helps them feel calmer during stressful moments. You can also integrate more in-depth meditation strategies.
Keep These Anxiety Tips in Mind
If you experience anxiety, learning coping skills for anxiety is key to keeping you calm and healthy. Remember to exercise, stay hydrated, breath deeply, and use the 3-3-3 rule when needed. Maintain hydration throughout the day by drinking water and fight dehydration symptoms with electrolyte drink mix DripDrop.
