Immediate and Long-Term Tips For Managing Anxiety
We all express anxiety differently. Some develop sweaty palms, and others have increased heartbeat rates. Sometimes it’s not easy figuring out what triggers your stress, but luckily for you, you can finally breathe; there are techniques you can use to calm your anxiety. Here are some tested short-term and long-term strategies that can help you manage your anxiety daily.
Short-term strategies for dealing with anxiety
Reflecting on your thoughts
Negative thoughts significantly affect the way our bodies respond to stress. They can take root in your mind and make you imagine daily situations to be far worse than they currently are.
Managing and questioning the patterns of your thoughts can help you deal with anxiety. Start by learning to assess situations based on logic and possibilities. You will soon realize that the chances of that bad thing happening are almost always zero percent.
When it comes to fears, learn to control them by constructing realistic thoughts. Check yourself: Are those concerns grounded in reality? What are the odds they will happen in real life? Seeing things more clearly will help you to take back control of your thoughts.
Sometimes the best way to get rid of too many thoughts is simply taking a walk. Walking helps shift your attention to your body and the surrounding environment. Focus more on the sceneries and the activities of people going about their life. You can also try jogging.
Both of these exercises will invigorate your body and leave you feeling livelier than you were while distracting you from your intrusive thoughts.
This method is especially useful because, like walking or jogging, it has a double effect: Deep breaths increase the oxygen intake into your bloodstream, which refreshes your body and mind. Moreover, focusing on breathing will leave less room for negative thoughts and help you clear your mind. Whenever you feel anxious, try breathing in 4-5 times and hold in the air for several seconds before breathing out.
The most recommended therapy is the 4-7-8 breathing technique, which has been known to help people dealing with anxiety. Start by taking in four deep breaths continuously and then let it relax you for a while before doing another seven and finally eight.
Sweet smells activate specific brain receptors that induce a good feeling inside you. This significantly helps ease anxiety. However, you have to make sure that the aroma is something you love and enjoy smelling. Once you know which scents soothe your spirits, get a candle, incense or air fresheners that release these aromas around the house. You will feel more relaxed and less anxious.
Writing down your thoughts
Putting your thoughts in writing whenever you feel anxious can help you record and figure out your triggers. Seeing your thoughts written can also make them less daunting and hence, more simple to deal with.
Writing is mostly advised for people with a generalized anxiety disorder. However, if you do suffer from the condition, you must also seek long term treatment options.
Long-term strategies for dealing with anxiety
Identifying your triggers
If you can’t pinpoint the causes of your anxiety triggers, you can get a therapist to help you get acquainted with them. Figuring out your triggers enables you to come up with methods of avoiding them, and eventually deal with them better. In time, it will become easier to manage your anxiety.
Meditation routines have been proven to promote relaxation and nurture healthier minds in people who practice them. This ancient practice helps you learn how to control your thoughts, and once you master that, it becomes easy to dismiss anxious thoughts.
You can also combine it with yoga to improve the experience.
Changing your diet
Some nutrients and supplements are associated with reducing anxiety. This is a long-term strategy, and it will take a while before the results begin to show. Here are some of these foods and supplements that can help reduce anxiety;
- Valerian root
- Lemon balm
- Dark chocolate
- Kava kava
- Omega 3 fatty acids
- Green tea
If you are on other medication, ensure you consult your doctor before settling on these holistic treatments.
Improving your lifestyle
Exercising regularly, following a well-balanced diet, getting enough sleep and socializing with people who care about you have a tremendous effect on your mental state. Better lifestyle choices will go a long way in keeping your anxiety symptoms at bay.
Consulting your medical practitioner on medications
If you suffer from severe anxiety, you may want to see a doctor and discuss possible long-term medications to help you cope with it. Based on the symptoms your doctor observes, they will direct you on the way forward and recommend which medication to take.
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