What is Anxiety?
Have you ever felt wound-up, or on edge? Have you ever felt a reoccurring nervousness or sense of unease? If so, you’ve experienced anxiety.
Anxiety is a normal part of life. But too much anxiety can interfere with daily routines. Feeling anxious toward school, work, or social situations can lead to avoidance. Anxiety can be a barrier which stifles a person’s progression through life. It can make goals unreachable, and cause relationships to wither.
The good news is that there are many ways to manage anxiety. With the right techniques, even the most persistent anxiety can be halted. For someone who feels regular bouts of anxiousness, the difference will be like night and day. The sense of dread and worry will disappear, opening the door to relief.
Below are the five tips to reduce anxiety:
- Friction between a spouse/friend/family
- Financial Difficulties
- Medication/Drug Use
Knowing what causes anxiety is the first step to understanding why it occurs. Suffering from anxiousness blindly makes it harder to deal with. Having an idea of what the triggers are and why they occur makes it easier to manage.
Keep Out Negative Thoughts
Often, when negative thinking occurs, it causes a spiral which sucks all attention and positivity in. When anxiety starts to creep in, take a moment to clear your mind. Recognize that negative thinking won’t do any good, and that those bad thoughts will just cause anxiety to grow.
Try to think of things in a positive light. Keep reminding yourself that the situation is not as bad as it seems. Even if you don’t quite believe the words you are telling yourself, taking the focus off of the negative thoughts can stop anxiety in its tracks.
Relax by Breathing
Breathing may be the most underrated solution to anxiety. When feeling anxious, people take shallow, rapid breaths. Those facing a severe anxiety attack may even start hyperventilating.
Focusing on deep breathing can give instant relief during an anxious moment. The trick is to take slow, deep breaths.
First, exhale deeply though your mouth, releasing all the air out of the lungs. This will be more than what is usually released when breathing unconsciously. Pause for a moment after the exhalation.
Next, inhale slowly through the nose. Keep inhaling until your lungs are (comfortably) full. Pause for a moment, then begin a slow exhale again.
Repeat this for a minute or two, and see how much better you feel afterward. Don’t get too crazy with deep breathing, though. Remember to breathe slowly. Deep breathing rapidly can cause lightheadedness.
Stewing in anxiety under the covers or on the couch doesn’t make it disappear. If possible, get out and use your body to fight against an anxious moment. Light exercise, like walking, stretching, or doing yoga can take the mind off the anxious feeling.
Physical activity also releases endorphins. Endorphins reduce pain, and cause a feeling of euphoria. This can be the best natural medicine to combat an episode of anxiety.
Visit a Therapist
Many therapists treat anxiety. Through behavioral therapy and medication, even the most severe cases can be managed. Finding a therapist can help shed light when the cause of anxiety is eluding, or when there is an underlying issue like trauma or addiction causing the symptoms.