It is normal for a person to become anxious about an important event in his life. This type of anxiety will go after that particular event passes. However, some people might experience persistent anxiety even without a proper trigger. This condition is called anxiety disorder and it can have a great impact on the mental and physical health of a person.
Anxiety disorder is different from generalized anxiety disorder (GAD) and social anxiety disorder or even severe panic attacks. Such disorders can adversely affect your personal, social, and family life. Also, they can lower your productivity and quality of life. Therefore, people need to reduce anxiety for leading a normal life. Fortunately, there are some simple things that you can do to effectively control your everyday anxiety. Hence, through this article, we list some simple tips to feel better so that it will be possible for you to easily alleviate anxiety and different problems caused by it.
This is one of the simple things you can do for controlling anxiety. Belly-breathing can help to improve your focus and interrupt unwanted thoughts. You can do it irrespective of the time and place you are currently in. If you are not aware of belly-breathing, follow the steps listed below:
- Close your eyes and sit straight. Turn your attention to breathing and attempt to breathe naturally through your nostrils, without trying to control your breath.
- Be aware of the sensation that is created in your body when you breathe in and out. Place your hands on the belly and your chest. Take a deep breath and hold it for a few seconds, then exhale slowly. The hand placed on your belly should move in when you inhale and move out when you exhale.
- Concentrate on your breathing and eliminate all other thoughts from your mind. You might notice that your mind is very busy and may feel that this meditation is making your mind busier. But the truth is that when you do this, you are becoming more aware of the thoughts crossing your mind.
- You might be tempted to follow your thoughts. But resist this temptation and focus on the sensation of breathing. If you find that your mind is wandering, then return it immediately to the breath.
Repeat this action as many times as needed until you can focus your mind on your breathing. You can make it a daily habit to control your everyday stress and anxiety.
Meditation can help to calm your mind and body. Meditating in the morning just after you wake up can help to start your day with positive energy. This is a great way to achieve serenity and reduce anxiety.
Get a body massage, spa treatment, or a haircut. This will help you to relieve your mind from stressful situations. If you cannot afford this, then give some time to take care of yourself. Even taking a long and warm bath can do miracles. Therefore, find enough time to take care of your mind and body.
This can help to keep your body and mind healthy. Exercising can be a great stress buster. Find enough time to engage in some exercises that is convenient for you. You can choose any activity such as running, walking, swimming, dancing, or even aerobics to maintain your health.
Get Enough Sleep
Sleep deprivation can increase your anxiety. Therefore, you need to get enough rest and sleep, especially when you experience stress or anxiety. This can help you relax and free your mind from stressful thoughts.
Limit Caffeine And Alcohol
Both of these factors can aggravate your anxiety and might trigger panic attacks. Caffeine is responsible for creating alertness in people which can worsen your stress. Alcohol is made to create similar effects when you are anxious. Therefore, limiting their use can be beneficial for you to control anxiety.
Count To Ten Slowly
This is another simple trick you can perform to reduce anxiety. When you feel anxious, find a quiet place to sit and slowly count to ten. This can help you to reduce your stress and anxiety. Sometimes, you might find that your anxiety subsiding quickly, but some other times it might take more time. Therefore, be patient and stay calm. You can repeat this until you feel relaxed.
Talk To Someone
Talking to someone you love can be useful for relieving anxiety. It might be your partner, children, parents, friends, or colleagues. Find some time to talk with them and make sure that you talk about positive things. It is better to stay away from people who can create a negative impact when you are stressed out. Try to surround yourself with people who have a positive attitude.
Anxiety and stress are common problems experienced by a lot of people in their everyday life. Fortunately, you can control these problems easily with the help of the above steps.