13 EASY AND PROVEN TIPS TO RELIEVE YOUR ANXIETY

13 EASY AND PROVEN TIPS TO RELIEVE YOUR ANXIETY

RELIEVE ANXIETY QUOTE

Anxiety disorders are among the most common mental health conditions in the world. While it is normal to get nervous about an important event or life change, numerous people live with an anxiety disorder, which is more than the occasional worry.

For those with an anxiety disorder, it’s important to look into strategies that can help manage or reduce anxiety in the long term, like talk therapy or medication. But everyone can benefit from other ways to reduce stress and anxiety with lifestyle changes such as eating a well-balanced diet, limiting alcohol and caffeine, and taking time for yourself.

Here are 13 tips and tricks which can help you relieve anxiety:

1.        ACCEPT AND ANALYZE

ACCEPT AND ANALYZE

You need to realize that anxiety is very common, and can be successfully managed. But the very first step for that is to accept your anxiety. And although it may require hard work on your part, motivate yourself and never give up.

Write down all the things which precipitate or aggravate your anxiety. Note down in detail how you feel then, and which things seem to pacify you during that period. Expressive writing, or writing about difficult emotions that you have about your life or a specific situation, has been found to be beneficial in a wide range of studies. 

2.        THE TRIPLE 3 TRICK

DICE CUBE WITH 3

                                            

Look around you and name three things you see. Then, name three sounds you hear. Finally, move three parts of your body -- your ankle, fingers, or arm.

Whenever you feel like having an anxiety or panic attack, this simple mental trick can help center your mind, bringing you back to the present moment and calm you down.           

3.        BREATHE !!

BREATHE

Mental stress activates your sympathetic nervous system, signaling your body to go into “fight-or-flight” mode. During this reaction, stress hormones are released and you experience physical symptoms such as a faster heartbeat, quicker breathing and constricted blood vessels. Deep breathing exercises can help activate your parasympathetic nervous system, which controls the relaxation response.

Deep breathing helps you calm down. Sit with your eyes closed and turn your attention to your breathing. Concentrate on your breath and forget everything else. Resist the temptation to follow the different thoughts as they arise, and focus on the sensation of the breath.

4.        EXERCISE

JOGGING

Exercise is one of the most important things you can do to combat stress. It might seem contradictory, but putting physical stress on your body through exercise can relieve mental stress. Try to get a few minutes of cardio exercises regularly, every day. Activities — such as walking or jogging — that involve repetitive movements of large muscle groups can be particularly stress relieving.

Exercise is nature's anti-anxiety remedy. Besides clearing the mind, firing up the endorphins, and helping you sleep soundly at night, researchers have found that individuals who exercise vigorously and regularly were 25 percent less likely to develop an anxiety disorder within five years.

5.        MEDITATE

MEDITATION

                                                                  

Mindfulness is a popular form of meditation. Mindfulness encourages a person to focus on feelings, thoughts, or bodily sensations that are happening in the present moment. It can help combat the anxiety-inducing effects of negative thinking.

Similarly, yoga has become a popular method of stress relief and exercise among all age groups. Yoga primarily does this by increasing body and breath awareness. It may help lower cortisol levels, blood pressure and heart rate and increase gamma-aminobutyric acid (GABA), a neurotransmitter that is lowered in mood disorders.

6.        SLEEP AND SELF CARE

SLEEP LIKE A BABY

                                                                               

Sleep helps you mentally as well as physically. All of us need 6-8 hours of sleep daily to stay healthy and stress-free. Take adequate rest. Proper sleep not only relieves anxiety and promotes mental well-being, it also boosts your immune system and improves creativity.

If you’re sleeping less than 6 hours a night, you’re probably looking at a prime cause of your anxiety. True, anxiety can make it hard to sleep, but if there’s any way you can get 6-8 hours of sleep a night, you would notice an immediate difference in your mood. 

Pamper yourself. Get a haircut, buy new outfits for yourself, get a massage, or new shoes.     

7.        LISTEN TO MUSIC

LISTEN TO MUSIC

                                                                                  

Listening to music can have a very relaxing effect on the body.

Slow-paced instrumental music can induce the relaxation response by helping lower blood pressure and heart rate as well as stress hormones.

Music may activate reward systems in the brain that increase feelings of pleasure and alleviate stress and anxiety.

8.        PLAN A TRIP

VACATION

                                                                                  

An outing is always good. It calms your mind. When you spend time in nature, you give your mind and body a much-needed break from the routine stressful environment.

Irrespective of the area you live in, you can always find a place around you which can be serene and. You can also take a vacation and plan trips to visit places which you have been postponing for too long.

9.        REDUCE CAFFEINE INTAKE

REDUCE COFFEE INTAKE

                                                                      

Caffeine causes a spike in adrenaline levels, and this can make some people feel anxious or on edge. Caffeine also can trigger panic or anxiety attacks, especially if you have an anxiety disorder. Coffee is one of the most popular sources of caffeine. Even decaffeinated coffee contains around 2–12 milligrams of caffeine.

 

Although many studies show that coffee can be healthy in moderation, it’s not for everyone. In general, less than five cups per day is considered a moderate amount.

10.   ENGAGE WITH FRIENDS AND FAMILY

FRIENDS AND FAMILY

                                                                              

Being in touch with your loved ones is the best antedote. Keep interacting with your friends. Tell your family what is bothering you. Don't just keep things to yourself.

They share your problems, support you, motivate you, guide you. Do not assume that they would be aware of your situation because they see you around daily. 

Being part of a friend network gives you a sense of belonging and self-worth, which can be really helpful to you in tough times.

11.   WATCH COMEDY VIDEOS

COMEDY MINION 

                                                                              

Try watching a funny TV show or stand-up comedy acts or funny clips from a movie or simply hanging out with friends who make you laugh.

Research shows that laughter has lots of benefits for our mental health and well-being; one study found that humour could help lower anxiety as much as (or even more than) exercise can. 

12.   CUDDLE

CUDDLE THERAPY

                                                                          

Positive physical contact can help release oxytocin and lower cortisol. This can help lower blood pressure and heart rate, both of which are physical symptoms of stress. Cuddling, kissing, hugging - all are beneficial.

You can have a pet for that too. Cuddling or spending time with your pet also helps in reducing stress by promoting positive mood and keeping you active

.

13.   SEEK MEDICAL HELP

PSYCHOTHERAPY

Talk to a psychiatrist. There is a multitude of psychotherapeutic methods as well as medications available which your psychiatrist might consider for you based on your specific situation after your assessment. These are very helpful.

If it is purely psychological, expert counseling treatments such as Cognitive Behavioral Therapy can be extremely helpful.

However, you will need to be in proper follow up so that he may assess your progress and make necessary modifications in your treatment modality as and when required.

Some possible treatment options are listed below:

TALKING THERAPIES

Talking therapy involves talking to a mental health professional in a one-to-one capacity or as part of wider group sessions. Some common talking therapies for anxiety include:

Counseling

Counseling is a short term therapy option typically lasting several weeks. The goal of the counselor is to help people develop strategies for managing stressful situations.

Some people use the terms counseling and psychotherapy interchangeably, but there are some subtle differences.

Psychotherapy

Like counseling, psychotherapy aims to help people regulate their emotions and improve their stress management skills.

However, psychotherapy tends to be a relatively long term therapy that may cover a broader range of mental health issues. In some cases, psychotherapy can be shorter term.

Cognitive behavioral therapy

Cognitive behavioral therapy (CBT) helps people recognize how negative thought patterns can influence their mood and behaviour.

For example, a person who is anxious about attending a social event may have thoughts such as “nobody will talk to me.” The thought itself may intensify the anxiety, and the outcome may be that the person avoids the event altogether.

CBT helps people replace these negative thoughts and habits with positive and constructive ones. Over time, this can lead to reduced anxiety.

MEDICATION

Sometimes, a doctor may prescribe anti-anxiety medication alongside talking therapies. Some common anti-anxiety medications include:

Buspirone

Although its exact mechanism of action remains unknown, many believe that Buspirone works by binding to certain serotonin receptors, thus enhancing the activity of this neurotransmitter. This can lift a person’s mood and decrease any feelings of anxiety.

Benzodiazepines

Benzodiazepines are sedatives, meaning that they slow brain and body functions. They help alleviate anxiety symptoms, aid sleep, and promote recovery from stress.

There has been a trend to decrease prescriptions of benzodiazepines due to the risk of addiction. People who have had drug or alcohol use disorders in the past are more likely to experience addiction to benzodiazepines.

Beta-blockers

Beta-blockers work by blocking the action of adrenaline, reducing effects such as rapid heart rate, which people tend to experience when they are anxious.

CONCLUSION:

With all the ups and downs of life, there is some amount of stress and anxiety, more or less in everyone’s life. Many tips and techniques can help people reduce their stress levels and promote calmness. These tips often involve getting your mind away from the source of stress.

Moreover, anxiety in itself can lead to depression also. Read How to Overcome Depression: 9 Steps

The key to making the actions above work is consistency. You're the expert on your life. Choose the ones that work best for you.

These are just a few tips. Help yourself and/or others in need you know. Do share more ideas with me in comments so that more people can benefit from your knowledge and experience.

STAY HEALTHY. STAY HAPPY.