Anxiety can be as an uninvited guest to a dinner table, it can make your calm life into a thrilling roller coaster ride. But don’t worry, we have your back; we will help you navigate through this rough patch and help you with some techniques that will make your journey of dealing with anxiety a little less adventurous.
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Coping with anxiety can definitely be very challenging, but there are so many ways in which we can try to reduce and manage your anxiety in a very organized manner.
Here are some easy ways that will help you in dealing with anxiety :-
- PRACTICE DEEP BREATHING
The 4-4-4 breathing technique is something that can help you distract from your thoughts and help you calm down immediately. This technique is very easy to perform. You need to close your mouth and breathe in quietly through your nostrils, counting to 4 in your head. Then you need to hold your breath for another 4 counts, and when you are done just slowly breathe out through your mouth making a whoosh sound. Now repeat this process 5 times and you will feel much better.
- PROGRESSIVE MUSCLE RELAXATION EXERCISE
(JPMR) is a very powerful technique that can ease your anxiety by making the tension in your body relax in a very systematic way. In this exercise, you visit each muscle of your body and as you pass through them you may notice that they are in tension or we can say that they appear a bit tight than usual. But in this journey, we try to lose the tension of each muscle one by one.
- AROMATHERAPY
This is a holistic practice that uses essential oils derived from plants, incense sticks, and scented candles with lavender, chamomile, and sandalwood. It can be very smooth and calming and promotes physical, mental, and emotional wellness. Research says that aromatherapy can help reduce the feeling of anxiousness in some or another way. Inhaling the aroma with the help of a diffuser, steam can have a direct impact on our emotions and brain functioning. If you are someone who enjoys taking a warm bath then you can also dilute these oils which will offer you many benefits.
- MINDFULNESS AND MEDITATION
Practicing mindful meditation can be a little tricky at first but when done regularly it can help you to train your brain to manage your anxiety and trigger thoughts when they pop up. Sitting still and concentrating at one point can get difficult but as you get thoughts in between your meditation just acknowledge them and move on. Do not keep hovering over the thoughts, let them just pass by. Staying in the present can help in the reduction of racing thoughts.
- 333 RULE
333 rules can often help in calming emotions and the feeling of anxiety. It will also encourage mindfulness and self-awareness, which are very much essential for managing anxiety.
The 333 rule involves :-
- Three things that you can see: You can start by identifying three things that you can immediately see around yourself.
- Three sounds you can hear: Next, try to listen to the voices around you It could be anything, birds chirping, people talking, traffic, your clock ticking, etc.
- Three things you can touch and feel: last, physical touch try to feel three things and objects present around you.
- KEEP A JOURNAL
Keeping track of your emotions and personal life can really help you and your mental health as it can make you aware of the things which are triggering you and causing stress. The process of jotting down can be calming in itself. While facing anxiety you can grab a notebook immediately and start expressing your thoughts and feelings without worrying about anyone’s judgment. Journaling will allow you to release all the feelings that you have been carrying for a long time and can give you insight into your own feelings.
- SOCIALIZE
Spending time with your loved ones can be warm and like a soft comforting blanket it can provide you with help, support, and confidence and will also make you feel loved and not alone. Sharing your emotions with the people you are close to can help you vent your baggage while you are in a safe and non-judgmental environment. Talking to different people also might help you get different and fresh perspectives and solutions to the problems you are facing. Validation can make you feel understood. It will help you with your stress and will encourage the feeling of happiness and laughter, togetherness, and will not make you feel lonely.
- PRACTICE SELF-COMPASSION
It is rightly said that “only you can help and understand yourself like no one else” Be your own healing balm, be gentle on yourself, and be kind to your feelings and thoughts. Treat yourself like you treat your loved ones with utmost care and love. Anxiety is normal and can happen to anyone during challenging and tough times of their life.
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You acknowledge that it is okay to not feel the best at all times will come with self-compassion. Accept your emotions and feelings rather than judging them and criticizing yourself for feeling the way you are feeling. Keep on reminding yourself of your self-worth and how well you have been doing all this time. Over time you will be able to navigate your anxiety with ease and will be kind towards yourself.
- STAY ACTIVE
Develop a routine in which you’re moving your body and are physically active on most of your days. Working out requires concentration and can make you take your mind off unnecessary thoughts, fear, and anxiety. You don’t have to do rigorous workouts, even a simple walk can do wonders. And help you find solace and calmness.
- QUIT SMOKING AND AVOID THE INTAKE OF ALCOHOL
Limiting your alcohol consumption and smoking can be a crucial step in curing anxiety. Both alcohol and smoking can intensify your anxiety symptoms. They may give you temporary relief but in the long run, they can be dangerous as you will be caught in a vicious cycle. It can also disrupt sleep problems and can disturb sleep which will result in increased anxiety.
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