5 Way to calm anxiety
Anxiety is a natural response to stress, fear, or worry. It is normal to feel anxious around certain situations or events. Occasional anxiety is normal and is different from an anxiety disorder. Excessive anxiety can make you have a constant sense of being overwhelmed or in worry.
Always seek help from a professional if your anxiety feels excessive and has you not leaving the home or hinders you from your daily activities. Regardless of how excessive your anxiety is though you can learn how to manage your anxiety with a professional.
Here are five ways to manage your anxiety that you can start using today.
1. Deep Breathing
Using deep breathing can help decrease anxiety. This simple and effective technique can be done anywhere. Deep breathing promotes a state of calmness by increasing the supply of oxygen to your brain and calms your nervous system.
When you breathe slower and deeper from the stomach you are signaling the nervous system to calm down. Next time you are feeling anxious or overwhelmed trying to breathe all the way to your stomach. Make sure you are in a comfortable position and breathe in and out. You should see your stomach rise as you breathe in. Continue to do this breathing technique and be sure to find a calming rhythm.
2. Reduce Your Caffeine Intake
Ah, coffee. The one drink you might need to get your day started or a quick pick me up. Caffeine however can display the same symptoms of anxiety.
While there are many benefits to caffeine it stimulates the “fight or flight response”.
Keep in mind that coffee is just one source of caffeine. Notice the other food and drinks you are consuming that contain caffeine.
For example chocolate, sports drinks, tea, supplements, soda, and granola bars. Being aware of how much caffeine and sugar you consume daily can help with reducing symptoms of anxiety.
3. Relax Your Muscles
Learning to release your tense muscles can help reduce anxiety. Notice if you start to tense or strain your muscles when you feel anxious or even stressed. Do you maybe tense your shoulders, hips, stomach, or arms?
Try sitting in a comfortable position and use deep breathing as mentioned above. Starting with your feet, squeeze them tightly for a few seconds. Notice the tension in your feet. Slowly start to release the tension you are holding. Continue to work your way up to your body by tensing and releasing different muscle groups.
4. Practice Mindfulness
Staying in the present moment or known as mindfulness can help put you in a calm state of mind when the anxiety starts to increase. You will be bringing yourself outside of your thoughts in the present moment during this exercise.
Instead of worrying about the future or things out of your control, you will be focusing your attention on the present. An easy way to start is to focus on your breath and then the task in front of you. Note, it is normal to have your thoughts wander to worries or random thoughts. Gently guide your thoughts back to the present moment if this does happen.
5. Move Your Body
Exercise is an excellent way to reduce your anxiety. Besides reducing anxiety it can help decrease depression and stress. Not to mention it is great for your overall physical health.
Exercise can help you focus on the present moment, decreases muscle tension, helps decrease the body’s reaction to anxiety, and releases those feel-good endorphins.