Do you struggle with periods of anxiety? Do you experience irritability, muscle tension, or sleep problems? You are not alone. 40 million adults in the United States are affected by anxiety. Though it may not always feel like it, stress and anxiety are much more manageable than they seem.
1) Maintain a Positive Attitude
Learn to live in the moment and indulge. Live in the present instead of overthinking things. There are times when we are overwhelmed by thoughts of negativity instead of focusing on the positive. This can be difficult when you’re experiencing a period of anxiety, but we should train our brain to think positively. Focus on things that will lift you up instead of dwelling on thoughts of fear and negativity. Happiness is a decision. Emotions are generated by thoughts, and you have power over your thoughts. Make an effort to let go of the past and don’t give way to self-limiting thoughts.
2) Find Something That Relaxes You
There are numerous relaxation methods and activities to choose from. Find something that helps you relax. Maybe it’s going for a walk, taking a bath, or listening to calm music. If it relaxes you, do it as soon as you can. Taking the time to relax will help prevent periods of anxiety. Here are other relaxation tips to consider that can be done in less than 5 minutes:
-Do some yoga
3) Control Your Breathing
Doing this has the power to minimize your anxiety. Poor breathing habits are usually linked to severe symptoms of anxiety. Reducing the speed of your breathing, and taking deeper breaths, help to control your breathing. The following is an exercise that can help take more controlled breaths:
-Inhale slowly in through your nose for 5-7 seconds
-Hold your breath for about 3 seconds
-Exhale through your mouth slowly and gently for about 8-9 seconds
Repeat this technique 10-15 times.
4) Get Enough Sleep
Sleep is essential for overall good health. Studies have shown that sleep-deprivation is one of the primary catalysts of anxiety. Sleep is a key contributor in regulating emotions. Without it, processing daily emotions becomes much more difficult. Experts suggest that sleeping 7-8 hours each night will improve your emotional well-being and allow you to perform better throughout the day.
5) Exercise Daily
Anxiety fills the body with adrenaline whereas exercising gives this adrenaline-fueled anxiety an outlet. Start a workout routine to help eliminate stress hormones, reduce tension, and release endorphins that are guaranteed to improve your mood.
Your anxiety may be a part of who you are, but it shouldn’t define you. The next time you feel overwhelmed and start having symptoms of anxiety, remember to try some of these tips so you can regain control. Share these tips with your friends and family!