You’ve probably had moments when you’re suddenly and inexplicably hit with a wave of worry. Maybe you start thinking about your unpaid bills, issues with your partner or problems at work. Or you can’t seem to get to sleep, and your eyes grow scratchy as you stare at the clock.
Despite how common anxiety is, many of us find it difficult to deal with it in healthy ways and also we can find out the various relaxation techniques for anxiety.
Here are a few simple tips which can help you gain control of your anxiety.
How to Get Rid of Your Anxiety
1. Practice Breathing Techniques
When you feel stressed out or anxious, your body has a fight or flight response. Your heart may start racing, or you may have difficulty breathing. At this point, it is necessary to bring your body back to its parasympathetic state. Breathing techniques can help with this a great deal. Give the 4-7-8 breathing technique a try. Sit or lie down in a relaxed position and start by breathing in through your nose for 4 seconds. Hold your breath for 7 seconds and breathe out slowly for 8 seconds. Repeat this a few times until you start to feel more relaxed.
2. Spend Time on Self-Care
It can be soothing to devote some time to taking care of yourself. Refresh your haircut, get a mani-pedi or indulge in a massage. If you can’t take yourself to the salon every week, you can create a spa-like experience at home. Simply light some candles and draw yourself a bath. You’ll feel your anxiety melting away in no time.
3. Get Regular Exercise
Getting a good workout can be one of the most helpful ways to get rid of anxiety. This could mean an intense cardio session, a gentle yoga workout or even a short walk around the block. Try to use this time to breathe, think and shake off your anxious feelings. Exercise releases feel-good hormones like oxytocin and endorphins that have mood-boosting effects.
4. Rid Your Life of Clutter
If your house and work environments are cluttered, this can lead to anxiety. Think of all the time you’ve wasted when you can’t find your car keys or your glasses under a pile of clutter. If you’ve got too much stuff clogging up your space, categorize and get rid of the things you don’t use.
5. Call A Loved One
Whether it’s a friend, significant other or parent, connecting with a loved one can be a great distraction from your anxiety. You can talk to them about your concerns, find out what is going on in their life, remember past good times or make plans to meet up. Connecting with others will remind you of the more important things in life and put your anxiety in perspective.
6. Immerse Yourself in Your Environment
When you’re feeling overwhelmed or anxious, it’s a good idea to shift your focus to something else. Focussing on your environment can help you feel calmer and get out of your own head. If you’re sitting down, stand up and move around. Go for a walk and focus on all the sights and sounds you see. Use your body to stretch, move and breathe deeply. Remind yourself that you are in control and not trapped by your anxiety.
7. Go to Bed Early
Getting an adequate amount of sleep is a must, even if you’re used to staying up late every night. One of the major culprits behind anxiety is sleep deprivation. This is because a lack of sleep can increase overall anxiety levels by amplifying the anticipatory reactions of the brain. Sleep deprivation can be incredibly destructive and start to interfere with your life. Without adequate sleep, you’ll be unable to have healthy emotional functioning.
8. Get Out of Bed If You Can’t Sleep
When you’re lying in bed and can’t sleep, or your mind wakes you up in the middle of the night with worry, your best bet is to get out of bed. When anxious thoughts strike, it’s better to get up and move around, rather than trying to force yourself to go back to sleep. Instead of picking up your phone or a book while you’re lying down, go for a walk. This will make you tired and help you to improve your sleep cycle.
9. Put Away Your Clock & Your Phone
If your anxious thoughts are keeping sleep at bay, your phone or clock can make things worse. When you’re stressed out, seeing how late you’re awake can make you feel worse. Instead, just assume it’s late and ignore the number on your phone or clock. Seeing how late or early it is will do you no good and will only serve to make your insomnia worse.
10. Carry Something That Reminds You of The People You Love
When anxiety hits you, it can be helpful to remind yourself of your support system. Try wearing a pendant you mom gave you or a ring gifted to you by your spouse. Holding these when you’re feeling stressed out can help you stay grounded by reassuring you that there are people out there who love you for who you are, no matter what.
11. Keep an Anxiety Journal
Many people have found that writing their thoughts down can help them pinpoint what causes their anxiety. If you’re worried about an upcoming social situation or event, write this down and reflect on why it is causing you stress. Also, write down the worst things can happen, along with the best possible outcome. Doing this regularly can help you calm down and gain control of your panic response.
12. Give Mindfulness a Try
Practicing Mindfulness can be a boon for people dealing with anxiety. It involves intentionally focusing on your thoughts and emotions and accepting them without judgment. Being Mindful will help you enjoy your life more, be more present in the moment and gain control of your anxiety.
Anxiety can be frustrating and get in the way of the things you want to do with your life. But it can be managed with the right approach. Make a few changes to your routine, embrace your anxiety and work with it to live a happier, healthier life.