4 Super Effective Ways To Relieve Anxiety
If you’re suffering from anxious feelings on a regular basis, it can be tough to know how to ease the strain and help yourself to fell better again. Unfortunately, many of the ways to relieve anxiety chosen by the people who suffer from it can actually do more harm than good.
Your Current Ways to Relieve Anxiety May Be Making Things Worse
For many people, the ways to relieve anxiety they choose can actually cause the condition to progress. This often has to do with trying to avoid the situations that cause the stress in the first place. This is a perfectly natural reaction to issues causing fear or strain. After all, if you know that going into a certain store is stressful, isn’t it easiest to simply stop going?
While doing this one time isn’t typically problematic, making a habit of these types of changes can build much larger issues. If you stop going to one store, it’s just one store. If you keep avoiding all stores where you’ve felt tension, you can start to shrink the places where you’re willing to shop, and you may find yourself feeling anxious about the thought of shopping in any store.
Your natural behaviors to try to avoid anxiety can lead to obsessions over worries in the future or becoming lots in all the various potential scenarios in which things can go wrong.
This can lead to negative self talk which, once again, only makes things worse. The harder you are on yourself about your anxiety, the more anxious you are likely to become.
Choosing Better Ways to Relieve Anxiety
Fortunately, there are many ways to relieve anxiety that can be exceptionally helpful. Many of them are far simpler than you might expect. Consider the following methods for easing your anxious mind and the symptoms it can cause:
Take a deep breath, let it out, repeat
Remind yourself to breathe when you’re feeling anxious. All too often, anxious people will take only shallow breaths or even hold their breaths for spans of time. Breathing slowly and deeply, filling the lungs then gently pushing the air completely out of them can have an immediate and measurable impact on the brain’s activity. It is a proven technique that can be seen in brain scans of anxious and stressed people. Try breathing in over a period of four seconds, holding it for four seconds, letting it out over four seconds and the repeating a few times. It may not solve the problem but it will bring your stress levels down a notch which can improve your overall coping.
Don’t deny your anxiety
Accept the fact that you are feeling anxiety. This will help you to move forward in dealing with it. Anxiety is a packet of feelings, just like any other emotions you feel. You wouldn’t deny that you feel happy so you shouldn’t deny when you feel anxiety, either. By acknowledging your anxiety, you arm yourself to deal with it as you would any other emotion that requires coping and activity – anger, fear, irritation, or anything else. Acceptance makes the situation more rational. It is far easier to deal with a rational situation than an irrational one.
Acknowledge that your mind is toying with you
We all have an inner alarm that sounds when something is going wrong. Some people have a steady alarm that sounds only when something is genuinely wrong, and action needs to be taken. Others, particularly those of us who are anxious, have alarms that can be triggered by false signals. Just like that car alarm that goes off in the middle of the night because of a gust of wind, our own inner alarms can respond to the wrong triggers. Find out what these triggers are. The better you are at identifying your anxiety triggers, the more you can work to repair your alarm so that it might not go off as often, or as loudly.
Be kind to yourself
Anxiety can be very frustrating. It can be exhausting, come with many emotional and physical symptoms, and it can make life more difficult. It’s easy to get angry at yourself and keep up negative self talk as a result. As much as you can, avoid slipping into those negative habits. Remember that you are suffering from a difficult struggle and that it is not your fault.
Take the time to reward yourself for progress you make. Practice self care, which is great for easing stress and anxiety symptoms. Actively redirect your self-talk so that it is more positive and forgiving. The difference it can make is measurable and is one you’ll feel – even if it feels odd to do it at first. Practicing self kindness can help you to avoid certain thoughts and behaviors that will only make things worse.