Simple Ways to Deal With Anxiety

 

If you find yourself stuck in a cycle of anxious thoughts, there are a few simple ways to break it. 

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Take a Deep Breath

Breathing can be a simple but powerful tool to help calm anxiety and stress. You can use it anytime, anywhere, and it's one of the most accessible techniques.

Try taking a deep breath every time you get anxious or stressed. The practice can help you slow your heart rate, lower your blood pressure & improve your focus.

You can also do it before bed to de-stress & prepare for a restful night.

If you find this breathing technique helpful, continue doing it one to two times daily. It can take a few days to notice the effects, but it can be very beneficial in the long run.

There is limited clinical research on the benefits of breathing techniques such as 4-7-8 breathing and other methods, but some people have reported positive results. It's also important to note that some types of breathing exercises may temporarily increase feelings of anxiety, so talk with your doctor before trying them.

Meditate

If you suffer from anxiety, meditation can be a good way to reduce your signs. This practice has been known to promote physical relaxation, improved mental flexibility, and greater self-awareness.

You can start by practicing mindfulness meditation, which is rooted in Buddhist teachings and involves training your mind to focus on your thoughts and emotions. It also helps you observe your surroundings better, which can help you understand how to handle different situations effectively.

This is a good place to start, as you can gradually build up to more time.

Many types of meditation can be very helpful in reducing anxiety. One type, Loving-Kindness Meditation, is especially helpful because it encourages unconditional love and positive regard for yourself and others. This can promote positive emotions, such as joy and compassion, and increase empathy, which is essential for coping with anxiety.

Exercise

Physical activities like walking, gardening, and dancing can help you cope with anxiety. 

According to sports psychologist Julie Elion, founder of the Center for Athletic Performance Enhancement, exercise can also reduce your sensitivity to the physical symptoms of anxiety, such as heart palpitations and sweaty pits. She says it might also help you associate the racing heart and sweaty pits with safety, not a danger.

The key is to find an exercise you enjoy & stick with it. Try to vary it by changing your workouts' speed, distance, and intensity every few weeks.

Listen to Music

Music has been shown to decrease heart rate and blood pressure and lower stress hormones.

Research also shows that music can help you sleep better, as it can calm your body and brain. 

Another study involving people who fear heights found that listening to music during an elevator ride helped them recover faster.

If you are easily stressed, listen to calming music, such as classical or soft pop. You can also try a few minutes of singing, as it releases endorphins and oxytocin.

However, it is important to know that music is not a replacement for mental health treatment, so be mindful of your emotions when selecting songs and listening to them. Choosing a theme that matches your current mood may keep you stuck in a negative emotional state, so try to change it out regularly.

Talk to a Friend

If you know a friend or family member who has anxiety, try to talk to them regularly about their condition. This will help them feel like they have someone who cares about them and wants to see them get better.

While anxiety can be hard to talk about, you'll be surprised at how much people with anxiety appreciate the attention and compassion that others give them.

Reading up on anxiety and how it affects people is also a good idea. This can help you to understand their behavior and identify when they need extra support.

It's important not to push your friend or loved one too hard, as they may start to withdraw further. They'll need time to process their feelings and thoughts, so don't pressure them to get out of their comfort zone or make it harder for them to cope.

Try a Relaxation Technique

Relaxation techniques help to counteract the fight-or-flight response and relieve many stress-related symptoms. This includes anxiety, irritability, and trouble sleeping.

A relaxation technique may involve exercises that help you connect your mind and body. This can include mindfulness, meditation, autogenic training (autosuggestion), and guided imagery.

Try to practice these techniques regularly, even if you don't feel calm immediately. Regular practice will build up your skill and make it easier to use them when you're anxious.

Deep breathing is an easy way to calm your body and your mind. By taking slow, controlled breaths, you can lower your heart rate and blood pressure and break the cycle of stress.

Another relaxation technique is to tense and release different muscle groups individually. This exercise can be a lot more time-consuming than deep breathing, but also very powerful.

Try a Self-Exposure Technique

Many people with anxiety disorders are hesitant to try exposure therapy. 

Exposure is a form of behavioral therapy that involves repeatedly facing an object, thought, or situation that triggers your anxiety. It can be done in various formats, including imaginal, in vivo, and interoceptive exposure.

Imaginal exposure is usually used with phobias or arachnophobia. 

Therapists may then progress to in-vivo exposure, which involves allowing the person to face their fear in real life. They will work with their therapist to ensure they are safe and can control the exposure.

The goal is to reduce the intensity of the fear and eventually get to a point where it doesn't cause the individual any problems anymore. The technique also helps to build tolerance for anxiety.

Eat a Healthy Diet

A healthy diet can make a big variation in your overall well-being & help you feel calmer. Avoiding junk foods, like sweets and processed meals, that can deplete your vitamins and minerals is important.

Instead, focus on whole grains, vegetables, and fruits. Dairy products also provide protein, calcium, B vitamins, and iodine.

Green tea is another option, containing an amino acid called theanine with anti-anxiety and calming effects. It's easy to add to your diet and is a good replacement for coffee and soft drinks.

Some foods, such as yogurt and fermented foods, contain beneficial bacteria that may improve your gut health and reduce anxiety symptoms. 

Talk to Your Doctor

If you've been feeling anxious for a while and aren't sure how to deal with it, consider talking to your doctor. 

Getting a diagnosis from your doctor can alleviate some of the pressure and stigma people with anxiety feel about seeking help. Many sufferers believe they are in the wrong and will be blamed for their symptoms if they tell someone about their condition.

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Your doctor may ask you to fill out a questionnaire that describes your symptoms when they occur, and how they affect your life. You must give her complete and honest information.

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