- Mental Health
10 Excellent Ways to Deal With Anxiety
Anxiety can cause serious health problems if it is not dealt with. For example, when a man is diagnosed with anxiety in his youth, there is a greater likelihood that you will get a heart disease or that you will suffer a heart attack later in life than youths who are relaxed.
So, how do you deal with anxiety without medication? How do you deal with bad anxiety and bad thoughts? How do you deal with anxiety before an interview?
In this article, I want to show you how to deal with anxiety so that you can avoid getting health problems, and so that you can face the challenges that will come your way.
Now, what should you do?
When you are anxious, your breathing becomes quick and shallow. But when you breathe from your diaphragm, your body sends signals to your brain so that it can release neurotransmitters that will help you to calm down. Additionally, your body sends signals to your brain to restore oxygen to your body.
Consequently, you will feel calm so that you can think constructively. Additionally, you will find it easier to mull over what may be causing you to feel anxious, and you are likely to see a way out of your trouble.
How do you do this exercise?
- When you start to feel anxious, inhale slowly through your nostrils.
- Hold your breath for 7 seconds.
- Imagine your lungs filling up with air.
- Slowly, release the air through your mouth. Try to release it in an even manner.
- Breathe normally for 5 seconds and then repeat the inhaling and exhaling.
Repeat The Thoughts That Worry You
- Write down the thoughts that make you anxious on a sheet of paper.
- Repeat those thoughts to yourself silently for 2 minutes.
- Then, repeat them loudly to yourself for about 10 minutes.
As you keep saying those thoughts over and over to yourself, you will get bored with the thoughts, they will lose their hold over your mind, and you will find it easier to start thinking about fresh thoughts.
Avoid Listening To Negative Things
When you expose yourself to a lot of negativity very often, your brain will be conditioned to think about negative things, which will increase the likelihood that you will become anxious.
Therefore, do your best to minimize your association with people who are always complaining, grumbling, and murmuring. Their negativity will rub off on you and make you feel even more anxious. Rather, choose to spend time with positive-minded people, people who will support you and encourage you in healthy ways, and that will make you feel better.
Furthermore, listen to a lot of radio programs which carry positive messages, messages of hope, and TV programs that can feed you with positive energy. Additionally, limit the number of negative news items you listen to on radio, or watch on TV.
Moreover, download or record positive, inspirational messages on your phone and listen to those messages, or watch the motivational videos, when you find yourself in a place where you can’t avoid negative talk, such as at work. Find a quiet place during lunch break, for example, and listen to, or watch, the inspirational material.
Transport Yourself To A Wonderful Scene, Mentally
One way to calm down your body, to relax your body when anxiety attacks you, is to visualize something beautiful, especially natural things. It will help to create positive thoughts in your mind, it will make you feel happy, which will help to boost your mood and make you feel hopeful.
However, avoid wishful thinking—avoid thinking about things that you wish you had, such as a mansion, cars, or money because thinking about things which you may never attain can cause you more stress.
Here are a few scenes you may create in your mind when you feel anxious:
- Envision a clean stream running through green hills and valleys in the countryside.
- Imagine yourself standing on a beach with your lover or spouse, with your arms around each other watching the sun rising over the horizon.
- Imagine that you are walking through a botanical garden, smelling sweet-scented flowers.
- Imagine riding with your sweetheart in a boat over a lake, and imagine that your lover is singing melodious love songs to you.
- Envision gazing at a million stars on a dark night as you sing soul-uplifting songs.
Work On Your Self-esteem
Lack of self-esteem and lack of courage can make it difficult for some people to face challenges. As a result, they get anxious whenever the thought of a huge challenge drops into their minds.
When you are tempted to doubt yourself, for example, before you go for an exam or before you go for a job interview, and that makes you feel anxious, remind yourself of your positive attributes. This will help you to see that you are a great person and that will make you feel happy.
- write down 10 good things about yourself;
- stand in front of your mirror;
- repeat these positive attributes loudly to yourself whilst looking into the mirror;
- when negative thoughts come into your mind, reframe them and turn them into positive self- affirmations. For example, when you think, “I am not smart enough. I will never become the CEO of this company,” reframe it into a positive statement such as, “I may not have the skills I need right now to be the CEO. But I will learn, I will improve myself every day, I will improve on the way I relate to workers in this company, and I believe things will change.” Thinking in such a manner will help you to see that there is a way you can change your situation and that can help you to calm down.
Try To Distract Yourself
Sometimes when worries and fears crowd into your mind, it helps when you break those thoughts by doing something, saying something, or listening to something.
I am dealing with many negative issues in life at the moment, which makes me experience anxiety sometimes. On certain days, one negative thought after the other chase themselves in my mind. That makes me very anxious and depressed. However, I have realized that when I distract myself by listening to music on my radio when negative thoughts are taking hold of my mind, it helps to reduce the number of bad thoughts that come into my mind and so I feel less anxious. This strategy helps me to deal with anxiety every day.
So, when you are anxious, try to distract yourself. When you distract yourself by focusing on something positive, you will feel good and that can help the anxiety to lessen in intensity.
Here are a few things you can do to distract yourself when anxiety grips you:
- Call your best friend and chat about your favorite soccer club, the latest movie in town, or the most interesting employee in your office. Research shows that socializing can help people to deal with anxiety.
- Play a board game, such as ludo, scrabble, or snakes and ladders with your sibling.
- Do crossword puzzles.
- Dance to your favorite music. It can help to improve your mood so that you can feel better.
Expose Yourself To The Things You Are Afraid Of Gradually
If you feel anxious whenever you are called upon to speak in public, or when you always feel anxious when you are invited to engage in any other activity that intimidates you, it is advisable that you expose yourself to what intimidates you little by little. This will help you to understand your fears better, you can relate to your fears in healthy ways, and that will help you to lose your fear of those intimidating situations.
For example, if you fear cats, you may stand by the window of your room and look at a cat walking around in the yard. Then later, stand 10 meters away from the cat and admire it. As your confidence grows, try touching the cat, then picking it up, and eventually cuddling it.
Make Positive Affirmations To Yourself Often
A study showed that self-affirmations can help reduce anxiety when people are going to face challenging situations. When you write down what makes you unique as an individual, when you affirm your core values, the values that are most important to you such as maintaining a great relationship with your loved ones, doing your best at your job, developing your relationship with God, it will help you to remember that you have something good to offer, and that will help you to feel calm.
Read A Novel
Reading a novel can help you to reduce your anxiety. As you read about heroes who overcome seemingly insurmountable challenges, as you read and learn about how other people deal their fears and worries, and as you learn about how people survive inspite of the storms they face and so on, you will see that once other have done it, you can also do it. Therefore, those stories will inspire courage in you and you will be able to face your fears better.
Prayer can help people to handle anxiety. Therefore, make it a habit to practice this spiritual exercise often. You may say prayers such as this one every day, “Dear Heavenly Father, I thank You for all the gifts, talents, and abilities You have given to me. However, I cannot realize my full potential because I am filled with anxiety. Father, You tell us not to fear in Your word, but I have these fears and this terrible feeling, sometimes. Please set me free from this anxiety. Help me to deal with this extreme anxiety I feel. Please strengthen my faith in You, remind me of Your Great Power when I face challenges, so that I will feel calm inside. Amen.”
To deal with anxiety, try to do deep breathing when you feel anxious, do your best to avoid negativity, distract yourself when negative thought come into your mind, make positive affirmations to yourself often, read novels often, and pray to the Heavenly Father to give you courage and strength.
How to Deal With Anxiety
Will you consider praying when you are anxious?
© 2017 Isaac Nunoofio