11 ways to deal with anxiety
Anxiety is a natural response to stressful situations. Sometimes such anxiety arises that the heart stops and hands sweat. This condition not only causes discomfort, but can also become hazardous to health. There are 11 proven ways to deal with anxiety.
Write down your thoughts
When anxiety becomes uncontrollable, write all your thoughts on a blank piece of paper. Face your fears to gauge the seriousness of the situation. This method makes it possible to streamline thoughts, calm down and regain self-control.
Some oils, such as lavender, sandalwood or chamomile, have a soothing effect. Aromatherapy activates certain receptors, thereby relaxing the body and reducing anxiety.
It is interesting!
The US National Institute of Mental Health has provided data according to which the most dangerous is general anxiety disorder. It is accompanied by pronounced symptoms: fear, tension, intense anxiety. Often there are physical manifestations: nervous stomach syndrome, heart palpitations, increased sweating. This state cannot be ignored – anxiety can develop into depression.
Drive anxiety to absurd proportions
When a person tries to “escape” from anxiety, his anxiety only grows. Psychologists advise to act from the opposite. Imagine that the worst thing happened, the thing that you most feared. Make the situation so absurd that it makes you laugh. Feel the body relax, bad thoughts go away. Practice this method every time you feel like you can’t get rid of obsessive anxiety.
Practice diaphragmatic breathing
Breathing techniques can help you deal with anxiety. Master diaphragmatic breathing – this technique saturates the organs with oxygen, which is so necessary during stress. Sit up straight with your shoulders down and breathe so that your stomach moves. Breathing should be natural, even and deep. Concentrate on each inhalation and exhalation – breathing often becomes shallow when anxious.
Did you know?
Experts from the Association for Anxiety and Depression Syndrome in the United States argue that anxiety that becomes chronic can be a symptom of mental illness.
Massage your head with a comb
A comb can help reduce anxiety. A natural brush with soft teeth will do. When anxiety rolls in, comb your hair and massage your head. This should be done for 10 to 15 minutes to improve blood circulation and relax muscles.
Have some tea
Due to stress, the body produces an increased production of free radicals. The antioxidants in tea will help neutralize them. If the anxiety is very uncomfortable and you can’t get your peace of mind back, have a cup of green tea or hibiscus. Eat a banana instead of a cookie. It contains a lot of folic acid, potassium and vitamins, which have a beneficial effect on the nervous system.
In no case should you self-medicate. According to statistics, self- administration of antidepressants does not work in one third of patients.
Add your favorite playlist
Music that is enjoyable can reduce anxiety. Your favorite playlist lowers your heart rate, slows your breathing, relieves tension and relaxes. At the same time, the genre does not matter – only the music that you like calms down.
Hug your loved one
Tactile contact with a loved one is an effective “sedative”. Hugs increase self-confidence, give a sense of security and stability. In moments of severe anxiety, tactile contact gives the body a signal that everything is fine and there is no danger.
According to the World Health Organization, every 4 people suffer from anxiety disorder at least once a year.
Mindfulness meditation can help distract yourself from obsessive thoughts and calm down. There are practices that can be done even in crowded places. Sit down, close your eyes and try to concentrate on one point within you. Mentally direct all your energy there, “disconnect” from the outside world. Within a few minutes, you will feel that the anxiety begins to go away. If you do this practice correctly, you can quickly regain your peace of mind.
Do cardio exercise
Thanks to cardio-load, the level of serotonin – the hormone of “happiness” increases. To get rid of obsessive anxiety, do cardio exercises for 7 to 10 minutes. Blood circulation will improve, muscles will tone up, energy will appear.
Did you know?
According to research, most often anxiety is caused by a deterioration in the quality of life on a somatic scale. These can be conditions associated with headache, back discomfort.
Positive attitudes help to normalize the emotional state. As soon as bad thoughts begin to fill your mind, draw pictures in your imagination that give you joyful emotions. Visualization will help get rid of anxiety and tune in to the positive. This tactic is especially effective in combination with affirmations – affirmative positive attitudes. They must be correctly formulated – positive and in the present tense. Repeat them at times when anxiety begins to build up.
Anxiety disorder is an urgent problem of our time. Effective prevention of stressful situations is walking in the fresh air, good sleep, balanced nutrition and positive emotions.