Anxiety: 6 Ways To Reduce It
All of us feel anxious from time to time and we all have different triggers.
Do you dread standing up and giving a speech? Does your heart pound before an operation? Does the thought of having to mix and mingle with a room full of strangers make you nervous? These are normal reactions but should subside once the stressful situation is over.
For some of us, anxiety doesn't go away.
It starts to interfere with, and even dominate our life.
It can cause all sorts of potentially distressing symptoms such as insomnia, stomach upsets, headaches and difficulty concentrating.
Left untreated, anxiety may develop into depression.
Whether your anxiety is mild or is seriously affecting your quality of life, it is never too late to do something about it.
The encouraging news is that anxiety is very treatable.
Below are six strategies to get you started.
If you are unable to make headway or your anxiety is preventing you from enjoying life, it is recommended you consult a skilled counselor or psychologist to guide you towards recovery.
1.
Think constructively, not negatively.
Whenever you think a positive or negative thought you have an instant reaction on the feeling level.
'Feed' your mind with positive thoughts; they have a powerful effect on your state of mind, just as nutritious food does on your body.
Instead of saying to yourself "I'm not going to go to the party" substitute "I can't think of any reason why I shouldn't go.
I might have a really good time!" After a while you'll begin to feel more confident and optimistic.
You'll also find that your relationships will start to improve.
Carry your positive attitude into other areas of your life such as your work, and you'll notice that you'll begin to enjoy it more, and your colleagues will respond more positively to you.
2.
Get fun and laughter in your life.
The old saying 'laughter is the best medicine' has some truth to it.
When we laugh we break tension and massage both our facial muscles and stimulate the endocrine system.
Fun is a necessary component for achieving balance in our lives, so take every opportunity to have some.
There are many ways to put a smile on your face, even if you are on your own.
Watch a comedy on TV or read a humorous book, visit a friend who is optimistic and makes you laugh, set aside time to play with your own children or a friend's - the possibilities are endless.
3.
Boost your self-esteem.
Use self-affirming messages like "I'm a good person.
I am of value and have much to offer.
" Be your own best friend and be kind to yourself.
There are ways to build your self-esteem.
Read books or search the internet on the subject to extend your thinking.
When you're driving or walking listen to self-help audio tracks.
4.
Move your body.
You'll feel so much more energised and positive if you move that body! Regular exercise is vital for the maintenance of good health and to induce feelings of well-being.
Resist making excuses such as "I'm just not in the mood", or "There's no way I've got time".
Exercise alters blood chemistry in a beneficial way and will help the anxious or depressed person relax by reducing physical and mental tension.
If you haven't exercised in a long time, take it slowly.
Which form of exercise you choose is up to you.
Select something you think you'll enjoy as it'll be easier for you to stick at it.
A half-hour walk and some stretches might appeal to you, or perhaps a few laps of the pool.
5.
Learn to relax.
Relaxation enables us to be far more in touch with ourselves.
Daily practice will start to show benefits within a few weeks.
You'll be aware of the tension in your body and mind decreasing.
You may be surprised at how energetic and mentally alert you feel.
People report being able to cope better overall, being more resilient.
If you are feeling really stressed, it may be quite challenging to relax to begin with.
Using a relaxation CD as a guide will help you to master the skill of relaxation.
Set aside time everyday to learn how to relax.
Practise two or three times daily to begin with.
You will soon experience the rewards and will look forward to the special time you have reserved just for you.
6.
Compartmentalise.
It's easier to focus on one problem at a time rather than let your mind get overwhelmed with lots of issues at once.
Remind yourself that you only have to meet the needs of the moment - the future will take care of itself.
This will help take the pressure off.
Do you dread standing up and giving a speech? Does your heart pound before an operation? Does the thought of having to mix and mingle with a room full of strangers make you nervous? These are normal reactions but should subside once the stressful situation is over.
For some of us, anxiety doesn't go away.
It starts to interfere with, and even dominate our life.
It can cause all sorts of potentially distressing symptoms such as insomnia, stomach upsets, headaches and difficulty concentrating.
Left untreated, anxiety may develop into depression.
Whether your anxiety is mild or is seriously affecting your quality of life, it is never too late to do something about it.
The encouraging news is that anxiety is very treatable.
Below are six strategies to get you started.
If you are unable to make headway or your anxiety is preventing you from enjoying life, it is recommended you consult a skilled counselor or psychologist to guide you towards recovery.
1.
Think constructively, not negatively.
Whenever you think a positive or negative thought you have an instant reaction on the feeling level.
'Feed' your mind with positive thoughts; they have a powerful effect on your state of mind, just as nutritious food does on your body.
Instead of saying to yourself "I'm not going to go to the party" substitute "I can't think of any reason why I shouldn't go.
I might have a really good time!" After a while you'll begin to feel more confident and optimistic.
You'll also find that your relationships will start to improve.
Carry your positive attitude into other areas of your life such as your work, and you'll notice that you'll begin to enjoy it more, and your colleagues will respond more positively to you.
2.
Get fun and laughter in your life.
The old saying 'laughter is the best medicine' has some truth to it.
When we laugh we break tension and massage both our facial muscles and stimulate the endocrine system.
Fun is a necessary component for achieving balance in our lives, so take every opportunity to have some.
There are many ways to put a smile on your face, even if you are on your own.
Watch a comedy on TV or read a humorous book, visit a friend who is optimistic and makes you laugh, set aside time to play with your own children or a friend's - the possibilities are endless.
3.
Boost your self-esteem.
Use self-affirming messages like "I'm a good person.
I am of value and have much to offer.
" Be your own best friend and be kind to yourself.
There are ways to build your self-esteem.
Read books or search the internet on the subject to extend your thinking.
When you're driving or walking listen to self-help audio tracks.
4.
Move your body.
You'll feel so much more energised and positive if you move that body! Regular exercise is vital for the maintenance of good health and to induce feelings of well-being.
Resist making excuses such as "I'm just not in the mood", or "There's no way I've got time".
Exercise alters blood chemistry in a beneficial way and will help the anxious or depressed person relax by reducing physical and mental tension.
If you haven't exercised in a long time, take it slowly.
Which form of exercise you choose is up to you.
Select something you think you'll enjoy as it'll be easier for you to stick at it.
A half-hour walk and some stretches might appeal to you, or perhaps a few laps of the pool.
5.
Learn to relax.
Relaxation enables us to be far more in touch with ourselves.
Daily practice will start to show benefits within a few weeks.
You'll be aware of the tension in your body and mind decreasing.
You may be surprised at how energetic and mentally alert you feel.
People report being able to cope better overall, being more resilient.
If you are feeling really stressed, it may be quite challenging to relax to begin with.
Using a relaxation CD as a guide will help you to master the skill of relaxation.
Set aside time everyday to learn how to relax.
Practise two or three times daily to begin with.
You will soon experience the rewards and will look forward to the special time you have reserved just for you.
6.
Compartmentalise.
It's easier to focus on one problem at a time rather than let your mind get overwhelmed with lots of issues at once.
Remind yourself that you only have to meet the needs of the moment - the future will take care of itself.
This will help take the pressure off.