For certain, there’s going to be anxiety in life……. so suck it up buttercup. Just accept it. No one is exempt from anxiety. How you manage your anxiety will be the deciding factor on how efficient you will be able to navigate throughout life. Anxiety mismanaged will make you miserable, literally.
Simply put, anxiety is having feelings of fear and worry about an upcoming event and/or the overwhelming sense of the possibility of something bad happening. That means it hasn’t happened. Shrink your anxiety level by shifting your focus to what truly matters which is the present. Evaluate your head space. Make every effort to keep your mind in the right here, right now.
Practice daily taking inventory of your feelings and emotions. Know the signs of anxiety. For some people, when terrorized by racing thoughts, they may experience trembling, rapid breath, increased heart rate, sweating, stomach aches, feeling agitated, tense muscles, or nighttime restlessness. When you become aware of these physical responses to anxiety, pose this question: How are you really?
There are numerous ways to manage anxiety. Learn to be in control of your emotional responses to difficult situations in our high-stress society. Below are some practical tips to help alleviate anxiety.
The quickest way to reduce your anxiety level is to simply just breathe. Take long, deep breaths. Inhale slowly through your nose and exhale slowly through your mouth. By doing so, this disrupts the fight-or-flight response. As you breathe deeply, a message is sent to the brain to calm down and for the body to relax.
Closing your eyes to picture yourself calm can help combat stressful situations. Guided imagery is using your imagination to put your mind and/or body in a more relaxed state. Visualize that it’s a beautiful day and you can feel the sun’s warmth while enjoying the pleasant smelling flowers. The goal is to clear your mind from thoughts that are stressing you. Your brain has the ability to adjust so train it to become more resilient as you face life’s challenges.
Go for a walk and get some fresh air. Stepping outside can calm you down. Changing your scenery can have a positive impact on your mental state. Time spent outside can reduce your anxiety levels. It’s a quick escape to physically remove yourself from an anxiety filled atmosphere. As you experience the change of scenery, allow yourself to regroup.
There’s nothing like cranking up the music of your favorite artist to bring you into a mental state of calmness and happiness. Music can facilitate relaxation by calming the nervous system. It’s been proven by Neuroscience that music can reduce anxiety. Some genres of music can effect the body’s physiological systems by slowing the heart beat, lowering blood pressure, and decreasing stress hormones levels.
Journaling your thoughts and feelings can aid in reinstating a balanced perspective. For example, writing things down that you’re grateful for will redirect your focus from negative thoughts to positive ones. As you journal, you may begin to gain valuable self-knowledge while releasing certain emotions. What’s great about a journal is that you can always refer back to it for reminders of appreciation and signs of personal growth. Writing things down can help keep your mind uncluttered. When you have a sense of feeling organized and balanced in your thoughts, you can’t help but to decrease your anxiety level. Avoid filling up your journal with only negativity. What will help with this is to end the journaling session with gratitude and solutions to problems.
Aromatherapy has been used for ages to manipulate the state of mind. Aromatherapy (also known as essential oil therapy) is a holistic healing treatment that utilizes natural plant extracts to encourage health and well-being of body, mind, and spirit. Inhaling certain essential oils can have the same affect on the brain as anti-anxiety drugs just without the awful pesky side effects. For anxiety, it’s recommended to use essential oils such as lavender, rose, ylang-ylang, chamomile, jasmine, basil, sage, and orange. You can add a few drops to your lotion and apply to the skin. Putting some drops in the bath or shower is relaxing. Sprinkling a few drops on the pillow at nighttime or adding an essential oil to a diffuser can help de-stress. I enjoy using my diffuser on a regular basis.
Is anxiety keeping you up at night? A weighted blanket could be the answer to getting a good night sleep. Some studies have shown positive results in those who have used weighted blankets to assist with settling down for bedtime. These blankets are filled with materials and beads to give it weight. The concept behind this type of therapy is to stimulate deep pressure touch to reduce stress and anxiety. Using a weighted blanket is often compared to swaddling an infant. As the infant is neatly tucked and wrapped, the blanket has a calming effect and helps the baby sleep better. While the weighted blanket will have you feeling refreshed in the morning, some blankets may come with a pretty price tag. Expect to pay about $100.00 for a nice quality weighed blanket. And please consult your doctor before trying a weighted blanket if you have circulation or respiratory disorders.
We just can’t get away from exercising. It’s needed for our physical well-being and for our mental health, as well. Having an exercise routine may make some individuals less prone to anxiety. From my personal experience, after my workouts, I find myself in a much better head space. Researchers recommend exercise to thwart anxiety because it stimulates feel-good chemicals in the brain.
As the world continues to speed up, it’s crucial for humanity to set aside time to slow down and manage their anxiety. Because anxiety can mentally immobilize a person. So be equipped to take the edge off to reduce stress so that you may thrive in peace and good mental health. And above all, please seek professional help if your symptoms of anxiety are severe in which your emotions and thoughts are interfering with your daily life.
“You don’t have to control your thoughts. You just have to stop letting them control you.” – Dan Millman