We all get worried now and then. Reducing Anxiety is a typical response to a significant test or change in your life. But a person with an anxiety disorder worries about things more than just once in a while.
If you have a lot of Anxiety or it lasts for a long time, it could hurt your relationships, schoolwork, or job. Most people with Anxiety have a generalized anxiety disorder, panic disorder, or social anxiety disorder.
Identifying Your Anxiety
There are several types of anxiety disorders, each with its symptoms. The three most common types are generalized anxiety disorder, panic disorder, and social anxiety disorder.
Generalized Anxiety Disorder (GAD)
If you have GAD, you may experience chronic worry and tension, even when there’s little or no reason to do so. Physical symptoms may include headaches, fatigue, and muscle tension.
Panic Disorder
Panic disorder is characterized by sudden and intense fear or terror, often accompanied by physical symptoms such as chest pain, shortness of breath, or dizziness.
Social Anxiety Disorder
Social anxiety disorder is an intense fear of social situations, such as public speaking or meeting new people. Physical symptoms may include sweating, blushing, or trembling.
Here are ten quick ways to relax and feel less anxious:
Remember to take a breath.
Stop for a time and pay attention to taking deep breaths. Sit straight, take a deep breath through your nose, keep it for a count of three, and then let it out slowly while resting the muscles in your face, jaw, shoulders, and stomach. This will help lower your blood pressure and slow down your heartbeat. Practice deep breathing every once in a while, so it comes naturally when stressed.
Take a moment to think.
Most Anxiety is about the future, so keep your mind on the here and now. Tamar Chansky, PhD, a psychologist and the author of Freeing Themself from Anxiety, implies that you ask yourself what is going on and what, if any, needs to be done right now. If there is nothing you need to do right now, come back to the situation later in the day when you are less upset.
Use the 3-3-3 rule to reduce Anxiety.
This is an easy way to shift your attention. Start by looking at your surroundings and naming three things you see. Then listen. What are the three noises you hear? Next, move three parts of your body, same your fingers and toes, or squeeze your shoulders and let them go.
Meditate to reduce Anxiety.
Researchers have found that practising mindfulness meditation can help reduce Anxiety and other mental stress. We can all do mindfulness, but it’s easier to do when it’s become a habit. If you’ve never done it before, try meditation practice with the help of an audiotape or a phone app. It’s not complicated or strange; you must learn to focus on the here and now.
Just straighten up and put your feet on the ground. Close your eyes and say a mantra to yourself or out loud. You can choose any positive word or sound to use as your mantra. Try to match your breaths to the mantra. Don’t get mad at yourself if you start to think about something else. Just get back on track and go on. Try to do it for a few minutes every day, and it will be an easy-to-use tool in your arsenal to reduce Anxiety.
Reach out
Telling a trusted family member or friend how you feel is a highly personal decision, but the people closest to you can be a fantastic resource for coping with Anxiety. Talking to someone else, ideally in person but also by phone, can help you see your situation differently. Talk up if you want someone to go to a movie with you, walk with you, or sit with you for a while. Talking to someone who appears to care about you is always comforting, no matter what is going on.
Physical activities to reduce Anxiety
This isn’t the right time to start training hard. But remember that exercise is good for you and can help you feel less anxious. Even mild forms of exercise, like walking, yoga, or tai chi, release these chemicals that make you feel good. If you can’t do those right away, stretch at your desk or take a short walk outside at lunch.
Music to Reduce Anxiety
A 2015 study found that relaxing music can reduce Anxiety. The heart rate and blood pressure of people who listen to music go down. Keep music around so you can listen to your popular songs or even the sounds of nature. Make playlists so you can listen to them and feel better quickly. Researchers have also found that singing makes the body make endorphins and oxytocin, which make people feel less anxious. Even being good seems to be okay. Just sing.
Take care of yourself.
That could mean getting a massage or a facial to calm you down. Wrap a warm heat around your shoulders and neck to calm down quickly. Close your eyes and let your face and neck muscles loosen up. It helps to shut out the global for a while. Even if you have five minutes to spare, turn off your mobile, computer, and TV and let the world go on without you. Silence is relaxing.
Laughter to Reduce Anxiety
Reduce Anxiety isn’t funny, but laughing can help you in unexpected ways. Like deep breathing, laughing increases the oxygen in your body and helps your muscles relax. Laughter makes us feel good and takes our minds off of things. Watch a comedy or call a buddy who always makes you laugh. You’ll be glad you did.
Creativity to Reduce Anxiety
Use your creativity if you have it. The arts give people a way to deal with their worries. Show how you feel for a few minutes if you can draw or paint. Keep a picture of the beach or your favourite place to look at it and relax.
Writing about how you feel has been shown to help reduce Anxiety and depression. Maintaining a gratitude journal can help you think less about the bad things in your life and recollect all the good stuff. Try writing in your journal gratitude before you go to sleep. It might help you get to sleep.
Conclusion
In conclusion, Anxiety is a shared experience, but it can be overwhelming for those with an anxiety disorder. By identifying your Anxiety, practising mindfulness, regular exercise, getting enough sleep, and seeking professional help when necessary, you can take control of your Anxiety and live a happier, healthier life. Remember, you don’t have to face Anxiety alone – help is available.