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The Most Incredible Article About 3 Risk-Free Ways to Reduce Anxiety You'll Ever Read.

Updated on January 21, 2021

According to Anxiety and Depression Association of America (ADAA), anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults in the United States age 18 and older, or 18.1% of the population every year. Anxiety disorders are highly treatable, yet only 36.9% of those suffering receive treatment. Yes you can reduce anxiety, it's not the end of the world.

You are constantly anxious when you are about to do something uncomfortable or just going outside. Anxiety does not have to be that paralysing for you. There are ways or techniques to have that anxiety in check.

The unfortunate thing is that many people aren’t willing to admit that they have an anxiety issue. What they do is ignore it and try to hide it. Admitting that you are anxious isn’t a sign of cowardice but actually courage.

Cowardice is saying that you aren’t anxious but your body language says a different story.

The ways to take care of anxiety are just basic stuff that you are ignoring.

Let’s get to it then and check out these techniques, one by one.

  1. 1. No risk Chewing of gum

That gum can actually be the key to all your anxiety issues. Gum chewing will make you feel relaxed as you release tension by the act of chewing.

So buying that chewing gum from the store isn’t a waste of time because anxiety will be combated. Chew away that gum, feel relaxed and calm and the risk of being overly anxious is at your control.

According to the National Center for Biotechnology Information (NCBI) a study was conducted to examine the effect of gum chewing for fourteen (14) days on psychological status and physical and mental fatigue in healthy young adults. There were 50 volunteers randomly assigned to an intervention group (n = 26) and a control group (n = 24).

Participants in the intervention group were requested to chew the gum twice per a day for fourteen (14) days. The volunteers were required to complete a questionnaire related to lifestyle for baseline assessment.

The State-Trait Anxiety Inventory (STAI), the Profile of Mood State (POMS), the World Health Organisation Quality of Life 26, and assessment of physical and mental fatigue by visual analog scale were used at baseline, 2 weeks (after intervention), and 4 weeks (follow-up).

At 2 weeks, the score of state anxiety was significantly lower in the intervention group than the control group. The intervention participants’ scores of depression-dejection, fatigue and confusion in POMS were better than the control group scores.

Mental fatigue was also relieved after the intervention. At 4 weeks, there were no significant differences between both groups. Therefore Fourteen (14) days’ gum chewing may improve the levels of anxiety, mood and fatigue.

Chew that gum you are actually doing yourself a favour that have a great effect on your well-being. Anxiety isn’t great but if you can do something about it like chew gum it’s worth the effort. You will be calm and reduce anxiety now.

  1. 2. Science-backed Deep breathing

Breathing exercises are the best for combating that anxiety. You are feeling anxious breathe deeply in and out, close your eyes if you like but do it anyway.

Breathing is a natural and automatic thing you do which can do wonders to your anxiety. It isn’t a cure for all types of anxiety but it’s worth a start. It can do a whole good to reduce anxiety if you utilise it.

Whenever you are anxious your breathing increases by breathing faster also when you are afraid this happens too. That the reason why meditation or yoga recommends that you breathe in and out.

According to U.S News, some research shows that deep breathing and even sighing brings relief to people with both low and high sensitivity to anxiety. Deep breathing comes from your diaphragm, or in the area of your stomach. It will cause your body to relax and can reduce anxiety. Taking long, slow breaths from the abdominal area will also help by;

-Increasing the amount of oxygen and release a sense of calm throughout your brain and body

-Lowering your blood pressure

-Reducing your heart rate

-Relaxing your muscles

-Focusing your mind on your body and away from whatever is making you anxious

  1. 3. Walking graceful to Reduce Anxiety.

This can lead you to have low anxiety because you are slowing down your body movements. You will gradually feel more calm and relaxed. Simple enough just walk, walk for yourself so that anxiety won’t control you.

You are doing it for your own good and don’t expect an overnight cure or success that you are anxiety free. You will quickly realise that whatever’s making you anxious has a logical and reasonable solution.

According to Verywellfit, studies published in 2015 found that walking in a natural environment reduced rumination and anxiety. Walking can help relieve stress.

Also a study published in the Annals of Behavioral Medicine showed that university students who walked and did other easy to moderate exercise regularly had lower stress levels than couch potatoes or those who exercised strenuously.

Studies in Japan showed even better effects when walking in a park or forest. Walking gives you time to think, as well as time to get away from stressors. Getting out of the stressful environment, breathing the air, and feeling your body move is natural stress-relief.

Another study found that walking in a natural environment had greater effects for stress relief than walking in an urban setting hence walk in a park for increased stress relief.

Conclusion

The ways to take care of anxiety are not as complicated as you think. You can even try them today effortlessly. Anxiety doesn’t have to be as nerve wrecking to you, employ and use some of these tactics to take care of it. Reduce anxiety for yourself to achieve mental clarity.

What you have to keep in mind is that you have to perform these habits gradually and occasionally. Just like you should eat foods that combat anxiety, so should you utilize the outlined techniques.

Your anxiety won’t be healed in an instant and tomorrow you are anxiety free. Its takes more than that, it a combined effort of repetition, effort and habit change. Your anxiety levels will be lowered if you employ just some of the tactics available to you.

Have you used some or all of these tactics to combat anxiety? Do you know of any other ways to take care of everyday anxiety that I haven’t mentioned?

Then do share and tell in the comments section below. I would love to hear from you. Do share this with your family and friends, sharing is caring.

Anxiety can lead you to not achieving the success in life you want or crave for. Therefore remember that this is for your success.

-Michael Kamenya




Comments

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    • Michael Kamenya profile imageAUTHOR

      Michael Kamenya 

      19 months ago from Nairobi

      Good to hear Sara.

    • saraz profile image

      SARA 

      19 months ago from Islamabad

      Very informative article. Thanks for sharing

    • Michael Kamenya profile imageAUTHOR

      Michael Kamenya 

      2 years ago from Nairobi

      I know what you mean Ellison, I have personally being utilizing one of the suggestions (deep breathing) when am in situations that bring out my anxiety.

    • Ellison Hartley profile image

      Ellison Hartley 

      2 years ago from Maryland, USA

      I'm unfortunately familiar with Anxiety and I think your suggestions here are great!

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