When you're feeling anxious, you might feel stuck in a rut, unsure how to feel better. You might even do things that inadvertently fuel your anxiety like hyperfocusing on the future or ignoring self care. Are you harming yourself with negative thoughts and feelings?
Thankfully, there are many techniques you can use to manage those feelings effectively. Here are a few techniques to reduce your anxiety.
1. Start deep breathing
Deep breathing is one of the best anxiety reducing techniques, because it activates the body's relaxation response. Whenever you feel overwhelmed by stress, take a deep breath. There are several types of deep breathing exercises, including diaphragmatic breathing, belly breathing, abdominal breathing and paced respiration. If you are focused on how to calm your body through breathing, belly breathing is easy to implement.
- Sit with your eyes closed, concentrate on your breathing and forget everything else
- Breathe slowly and naturally through the nostrils without attempting to control it
- Breathe in a way that slows your heart rate and allows you to feel peaceful
2. Exercise regularly
Exercise combats stress. People who exercise regularly experience less anxiety than those who don't. Exercise can also help to improve your sleep quality, confidence and overall mental well-being. Try to find an exercise routine or activity you enjoy, such as:
- Hiking or rock climbing
- Riding your bike
- Martial arts
- Yoga or pilates
3. Spend time outdoors
A change of place, such as a day trip, mini-vacation or even a local picnic creates a positive impact on your mental state. Regardless of whether it is sunny or snowing out, spending time outside in the fresh air can do amazing things for your mental state.
4. Connect with friends
There are numerous ways of doing so -- from a simple phone call to reaching out on social media. Reminisce about old times or plan a future get-together to ease stress and promote joy.
5. Eat healthy food
There is an old proverb still holds true, "You are what you eat." Being conscious of the choices you make in dietary intake will increase your energy level and make you more stress-resistant, as you become more mentally fit to tackle the challenges that confront you. Green and leafy vegetables are better as those provide vitamins that help protect your mental health.
6. Pamper yourself
Plan some sort of self care at the end of your stressful day, like a relaxing bath or reading a good book. Put your work aside and talk to your family. Leave your cell phone out of your bedroom before bedtime and allow yourself to fully relax before falling asleep. Remember that you need time to recharge and energize yourself. Don't sit in bed planning tomorrow's schedule.
7. Write it down
One of the best ways to reduce your anxiety is to write your feelings down in a journal. Getting it all out on paper helps you feel relaxed. This is a positive way for you to get rid of any negative experiences and feelings, helping you to focus on the good things and learn from the bad.
8. Listen to music
Music has a very relaxing effect on the body. It can induce the relaxation response by helping lower blood pressure and heart rate as well as stress hormones. Some types of classical, Native American and Indian music can be particularly soothing, but simply listening to the music you enjoy is effective too. Nature sounds can also be very calming. Try downloading an app that has hours of waterfalls, falling rain, forest or animal noises!
9. Spend time with your pet
Having a pet helps reduce stress and improves your mood. Interacting with pets promotes a positive attitude. Having a pet may also help reduce stress by giving you keeping you active and providing companionship.
Although stress and anxiety arise in your workspace and personal life, there are many simple ways to reduce the pressure you feel. Don't wait until it's too late!