Anxiety is a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome. Everybody experiences anxiety in some way, and can be pretty nerve-racking, especially if something really important needs to get done. You could have anxieties over many things, such as work issues, family issues, social settings, dating, etc. It's great to remember that not everyone experiences it in the same way. What works for you, might not work for some.
There are many ways to relieve anxiety, and because of that it is easy for most to over come it.
These can range from just taking deep breaths, to medical treatment for severe anxiety attacks.
1. Take a deep breath
Deep diaphragmatic breathing is a powerful anxiety-reducing technique because it activates the body’s relaxation response. Relaxing is key to relieving anxieties.
2. Accept that you have anxiety
Remember that anxiety is just a feeling, like any other feeling. By reminding yourself that anxiety is simply an emotional reaction, you can start to accept it. Acceptance is critical because trying to wrangle or eliminate anxiety often worsens it. It just perpetuates the idea that your anxiety is intolerable. But accepting your anxiety doesn't’t mean liking it or resigning yourself to a miserable existence. It just means you would benefit by accepting reality as it is – and in that moment, reality includes anxiety. The bottom line is that the feeling of anxiety is less than ideal, but it is not intolerable.
3. Question yourself
Is this worry realistic?
Is this really likely to happen?
If the worst possible outcome happens, what would be so bad about that?
Could I handle that?
What might I do?
If something bad happens, what might that mean about me?
Is this really true or does it just seem that way?
What might I do to prepare for whatever may happen?
4. Use positive self motivation
Anxiety can produce a lot of negative chatter. Tell yourself “positive coping statements”. For instance, you might say, “this anxiety feels bad, but I can overcome this because I'm strong.”
Not getting enough sleep can cause you to feel anxious more easily. Plus, feeling tired will make your overall body feel worse than it could be.
6. Smile and think positive or funny thoughts
When work has got us down, it’s a good idea to take a quick break to get some giggles on. Research suggests that laughter can reduce symptoms of depression and anxiety, so consider checking out a funny YouTube clip to calm those jittery nerves.
By now most of us have heard that meditation is relaxing, but what scientists are also discovering is that meditation actually increases the amount of grey matter in the brain, essentially rewiring the body to stress less. A number of recent studies highlight the positive effects of meditation on anxiety, mood, and stress symptoms. Meditation is also a way to observe the brain, letting us figure out how our mind generates anxiety-provoking thoughts. And understanding the brain’s thought patterns can help create distance from those thoughts.
8. Play around!
Kids and animals seem to have an innate ability to play, without stressing about their overflowing inboxes. Until business offices give us recess breaks, we'’ll have to take responsibility for our own playtime. Offer to take a friend’s dog out for a walk, or babysit for an afternoon to get out of your head and let the careless creatures lead by example.
What do you do to relieve stress? Comment below!
Thank you! (:
Hazelwood, Giuliana. "15 Easy Ways to Beat Anxiety Now." Greatist. Greatist, 9 Mar. 2014. Web. 7 Oct. 2015. <https://greatist.com/happiness/reduce-anxiety>.
"Anxiety Disorders: Types, Causes, Symptoms, Diagnosis, Treatment, and Prevention." WebMD. WebMD. Web. 7 Oct. 2015. <https://www.webmd.com/anxiety-panic/guide/mental-health-anxiety-disorders>.