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Top 6 Easy Ways to Reduce Anxiety & Stay Healthy

Updated on March 26, 2017
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Anxiety is a normal emotion and is a feeling of panic or fear. Everyone goes through the feelings of anxiousness now and then- when speaking in public, giving a job interview, before the examinations, dealing with a crisis, etc. But when, anxiety starts occurring frequently, without any genuine cause, it leads to anxiety disorders. Thus, you must know some ways to reduce anxiety and practice it to save yourself from getting Anxiety Disorders.

Many times, people are not able to understand if they are having anxiety or they are just feeling nervous. You must know the signs of anxiety so that you can use some tactics to relieve it. If you experience any of the below-mentioned signs on a regular basis, you must consult a Doctor.

Signs and Symptoms of Anxiety Disorders are:

• Feelings of fear, panic, and uneasiness

• Difficulty sleeping

• Cold or sweaty hands or feet

• Shortness of breath

• Heart palpitations

• Not being able to be calm and still

• Dry mouth

• Numbness or tingling in the hands or feet

• Nausea

• Muscle tension

• Dizziness

Initially, it’s hard to control anxiety, and thus you must have some tips handy to relieve anxiety. You just have to look for the signs and symptoms of anxiety and be ready and well prepared to control your anxiety as if not treated at the right time; your anxiety can lead to serious mental health problems.

Easy Ways to Reduce Anxiety

1. Take a Short, Deep Breathe

If you are getting anxious, the first thing you should do is take deep breaths. Deep breathing is a very powerful anxiety-relieving technique as when you take deep breathes; it activates your body’s relaxation response. Psychologists say that deep breathing helps your body go from the flight-or-fight response to the relaxed response which helps in relieving anxiety. So, whenever you feel anxious, try to stay calm and take deep breathe, focus on your breathe. Do this for 1 to 2 minute, and it will surely help you to be calm.

2. Question your Negative Thoughts

When people are anxious, their brain starts playing tricks and bring all the negative thoughts in the mind which is unlikely to occur and are highly irrational. For example, say you are about to give a college presentation, you may start feeling anxious and get negative thoughts like “Oh my God! I can’t do this. It will kill me. I must make an excuse and cancel giving the presentation. Why does it happen to me? I can’t give the presentation; I am too bad at this.” And these negative thoughts can elevate your anxiety. So, what you must do when you get these kinds of negative thoughts is question them and replace them with positive thoughts. Take the above example and remind yourself that it is just a presentation, you have been doing it all the time, and nobody dies giving a presentation.

Some psychologists suggest that you ask yourself the following questions when replacing your negative thoughts to positive ones:

• Is this worry or fear realistic?

• Is this really going to happen

• Even if the worst possible outcome happens, what would be so bad about that?

• Could I handle that?

• Is this fear really true or does it just seems that way?

• What might I do to prepare for whatever may happen?

You must try this technique when you are getting anxious as this is one of the scientifically proven ways to reduce anxiety.

3. Visualise something that Makes you Calm

Other than deep breathing techniques, you can also use visualisation technique wherein all you have to do is close your eyes and visualise anything that soothes your mind. For instance, you can visualise yourself sitting near a beach. Feel the cold breeze touching your face, focus on the winds, and sound of the trees. When you will picturise all this, your mind will automatically assign positive emotions and thoughts to the images you are visualising which will calm your brain and relieve anxiety. This is indeed one of the best ways to reduce anxiety.

4. Focus on Positive Self-Talk

One of the best and easiest ways to reduce anxiety is changing your negative thoughts by talking to yourself positively. For instance, you have an exam tomorrow, and you know that you have prepared well. Still, you are scared that you will not get a good score. Negative thoughts are coming to your mind like, “I will fail”, “What if luck is not in my favour and I fall sick tomorrow?” In these instances, you have to do positive self-talk. Keep repeating positive statements inside your head like, “I have studied, I will do well”, “I have faith in myself”, “I can do this”, etc. You have to use positive coping statements to manage your anxiety.

5. Focus on the Present

Usually, anxiety occurs when you are thinking too much about what might happen in the future. Another way to manage anxiety is by focusing on the present and making the best out of it. When you are getting anxious, take a pause, close your eyes and take a deep breath. Focus on what is happening in the present and avoid thinking about the future. Focus on your surroundings; feel it, live your present moment and you will surely be able to control your anxious thoughts.

6. Get Going

Many times when people get anxious, they become still and don’t want to do what they were planning to do. Psychologists say that no matter what, if you are feeling anxious- do what you were supposed to do. When the negative thoughts start pondering over your mind, sit back for some time and relax. Think about you would have been doing if you weren’t anxious and do it. If you were supposed to watch a movie and you got anxious because your best friend cancelled on it at the last moment- still go and watch that movie. You will get more anxious if you sit ideally and keep on thinking about what happened. Thus, no matter what happens, get moving and focus on meaningful activities which can help you divert your mind from the negative thoughts. You can also focus on your hobbies while you are getting anxious as when you do what you like you feel happy, and your brain gets filled with positive thoughts. This is one of the most effective ways to reduce anxiety.

Anxiety is a normal emotion, yet it must be dealt carefully. If your negative thoughts are elevated, it will cause some serious health concerns, both physically and mentally. Thus, it is best to use the above-mentioned ways to reduce anxiety. Always remember that Prevention is better than Cure. If you feel you are unable to control your anxiety after trying all the ways, do not hesitate to consult a Psychologist.

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