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Reduce anxiety

Updated on October 12, 2014

Exercise to reduce anxiety

Exercise to reduce anxiety is to practice deep breathing for 10-20 minutes each day. Find a safe, calm place, sit comfortably, and take deep slow breaths. Try to concentrate on the sensation of breathing in your nose, chest or belly. You will soon find yourself lost in thoughts and worries. When you do, congratulate yourself. You successfuly noticed that your mind wandered. Then go back to the breathing. It is not important that you prevent your mind from wandering. Just try to notice that it has, and return to your breathing.
Some herbal supplements reduce anxiety without making you sleepy (such as L-theanine), while others are sedatives. Valerian (Valeriana officinalis) is squarely in the second category. It is a sleep aid, for insomnia. It contains sedative compounds; the German government has approved it as a treatment for sleep problems.
It may seem like a small matter to reduce anxiety by showing children cartoons. But anxiety before surgery can be a significant problem, causing emotional trauma for both the parents and children. In some cases, preoperative anxiety can lead to lasting behavioral problems, such as separation anxiety, aggressiveness, and nightmares.


Beta-blockers, (beta-adrenergic antagonists), such as propranolol, atenolol and pindolol, often rapidly reduce anxiety in panic disorder, GAD and social and specific phobias. Beta-blockers may be useful in the treatment of anxiety in patients with pronounced cardiac symptoms or tremor, as the attenuation of physical symptoms has a calming effect in some patients. Beta-blockers have a rapid onset of clinical effect and can be taken either as a single dose or on a regular basis (Liebowitz et al, 1992).

Studies have shown that anxiety can be reduced by playing mobile applications, but did you know that other forms of gaming could also help reduce anxiety? Research is showing the effectiveness of gaming in improving mood and overall mental health . Why? Games transport you to a mythical world where everything you have to stress about vanishes. Removing yourself from an anxious situation, even temporarily, can be extremely beneficial to your overall mental health

It’s difficult to control anxiety when sudden irrational thoughts race through your mind like pinballs…destroying your concentration and composure. But if you engage in these habits that reduce anxiety, you will encounter less anxiety and be able to battle it more automatically when you do.

Thinking briefly about things over which you have no control may help you prepare or take necessary caution. But dwelling on them is a waste of time and energy. So learn to change your thoughts to reduce anxiety.

Exercise regularly

Exercise regularly. Physical exertion helps release frustration and releases endorphins, which help enhance your mood. Yoga has proven particularly effective to reduce anxiety and stress. But avoid exercise within a few hours of bedtime as it can interrupt sleep when your body cools down later.

Exercise: Place your hand on your stomach and push your tummy out. Then breathe deeply by watching your tummy and your chest rise. As you do it, think of some aspect of the breathing, like your lungs expanding with air or the air itself passing through your nostrils. Hold it for three seconds then exhale through your mouth. If you do five rounds of the deep breathing three times per day you will greatly reduce your stress level.

Almost all the over-stressed people are the victims of anxiety problem

Almost all the over-stressed people are the victims of anxiety problem . There are several drugs and pills, which are believed to provide respite from this health disorder. However, most of the people prefer to opt for natural methods to reduce anxiety . This is because natural remedies do not have side effects and are highly economical as compared to antidepressants which are commonly prescribed by the doctor as cures for anxiety.

Exercise often

Exercise often. You should exercise three or four times a week for the physical benefits. More frequent exercise (four or five times a week) seems to maximize the psychological effects.

Exercise seems to elevate mood both through its physiological effects on the nervous system and through its direct psychological effects: It provides a distraction from everyday concerns and offers an opportunity for positive fantasy. Although aerobic exercise offers the greatest cardiovascular benefit, any form of enjoyable exercise can give you a psychological lift and help counteract the effects of stress in your life.

Exercise can be a powerful method of relaxation

Exercise can be a powerful method of relaxation, and it can help people deal effectively with the stress of daily life. In various studies, researchers have found that exercise can decrease anxiety and depression, improve an individual's self-image, and buffer people from the effects of stress. Not every study has shown the precise benefits the investigators were looking for; but taken as a whole, the research strongly supports the common experience that exercise can elevate mood and reduce anxiety and stress. Some early studies even suggest that the stress-reducing effect of exercise-not just its cardiovascular benefits-may help improve physical health.

People who exercise are also less likely to be depressed or anxious. And with anxiety, the effects are immediate. University of Maryland researchers recently demonstrated that just 30 minutes of moderate exercise was enough to both reduce baseline anxiety levels and keep anxiety low during a stress test that followed. So, if you’re anxious at the moment or dreading an upcoming stressful event, think about stepping out for a brisk walk—it really works.

Visualization techniques work on the idea that the brain

Visualization techniques work on the idea that the brain is easily fooled by our thoughts, and visual images have a powerful effect on how we perceive. They’ve been recommended by everyone from pioneering psychoanalyst Carl Jung as part of his active imagination technique, to New Age and New Thought teachers such as Louise Hay, to practitioners of neurolinguistic programming (NLP)—you can do a search on any of these to learn more.

If you combine techniques and modalities, you may get even better results: for example, if you use a mindfulness-based movement modality that incorporates mindful breathing, such as yoga , tai chi, or qigong . If you do these activities outdoors, you’re getting the benefits of being in nature, too.

Thought replacement techniques

Thought replacement techniques or thought “reframe” exercises have been around for years, and they actually work if you know how to use them. When you experience a negative thought that is causing you stress, say "stop.” Write it down and then cultivate an alternative thought. Write the alternative thought down even if you don't believe it will help. Alternative thoughts are simple, more rational thoughts that give you peace. They help you see the larger picture.

Anxious people frequently tend to be negative thinkers. Anxiety and negativity are bedfellows. The way we see ourselves and the habits we form in life are congruous. If we are used to being a bag of nerves before a conference call then our mind dictates that becoming jittery and apprehensive is the appropriate response.
Anxious feelings can even be helpful in many scenarios — they're a part of your body's normal "alarm system," alerting you to dangerous situations. But if your feelings of anxiety are frequent, persistent and pervasive, they can start to interfere with your ability to function in daily life and can even make simple tasks difficult.
Feeling anxious can wreak havoc on your diet. Whether those long, tense hours at work or worries at home cause you to skip meals or binge on unhealthy foods, what you're eating — and how often you eat — directly affects your mood and energy levels, and may actually be perpetuating anxiety symptoms more than you know.

Accept that you are anxious

Accept that you are anxious. Rather than obsessing or trying to push away your anxiety, notice that it is there without judging it. Judging your anxiety and saying things like "This is stupid" and "I shouldn't feel like this" will only make it worse. Observe your feelings, describe your feelings, and know that the uncomfortable feelings will eventually pass.


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