I'm sorry to hear that you're going through a difficult time with your grandad's health and the bereavement anniversary of your family member. Coping with anxiety and grief can be challenging, but there are some strategies that may help you manage your emotions and cope with these difficult experiences.
First, it can be helpful to talk to someone about how you're feeling. This might be a close friend, family member, or a mental health professional. Sometimes just expressing your feelings can help to alleviate some of the anxiety and stress you may be feeling.
Another strategy is to try to take care of yourself physically. This includes getting enough sleep, eating a healthy diet, and engaging in physical activity. Exercise can be especially helpful for managing anxiety, as it releases endorphins which can improve your mood and reduce stress.
Mindfulness and relaxation techniques can also be useful in managing anxiety. This might include deep breathing exercises, progressive muscle relaxation, or guided imagery. These techniques can help to calm your mind and reduce physical symptoms of anxiety, such as rapid heart rate and shortness of breath.
Finally, it's important to give yourself time and space to grieve. This might include setting aside time each day to reflect on your feelings, or engaging in a meaningful ritual to remember your loved one. It's also okay to seek support from others, such as a support group or a grief counselor.
Remember that everyone copes with anxiety and grief differently, so it's important to find what works best for you. Don't be afraid to reach out for help if you need it, and take care of yourself during this difficult time.