Are you bothered by feelings of anxiety? Does it seem like the uncomfortable and even scary sensations you feel are limiting your ability to handle daily activities and do the things you enjoy? You can help reduce those feelings of anxiety and strengthen your sense of well-being by practicing strategies like these that help both your mind and body:
Deep breathing. When you’re feeling anxious, your breathing may become rapid and shallow. Taking a few moments to inhale deeply through your nose, allow your abdomen to expand, and exhale slowly through your mouth can help you feel calmer quickly. Counting to four with each step helps, too.
Practice mindfulness. Using mindfulness strategies such as guided journaling, prayer, meditation and yoga have been shown to reduce anxiety and improve overall mental health. Even just a few minutes each day can help.
Learn relaxation techniques. Methods such as progressive muscle relaxation, in which you tense up and then slowly relax each muscle group from your toes to your neck, can help reduce anxiety.
Get enough sleep. Try for at least 7 hours of good sleep each night. Establish a calming routine for bedtime, such as reading a book, taking a warm bath, or practicing relaxation techniques.
Get moving. Exercise releases endorphins, which are natural mood lifters. It also helps reduce the body’s stress hormones, such as cortisol. As little as 20 minutes of mindful movement every day, such as walking or stretching helps.
Less caffeine and alcohol. Turning to alcohol or caffeine can make your anxiety even worse. Caffeine is a stimulant that can increase your heart rate, while alcohol is a depressant that often leads to increased anxiety after its effects wear off.
Get connected. Being around others can distract you from anxious thoughts and provide a sense of belonging. Talking to friends, family, or a therapist can provide emotional support. Consider joining a support group where you can meet others experiencing similar challenges. Connection is key.
Stay positive. Anxiety often involves negative and irrational or recurring thoughts. When you have those thoughts, stop and ask yourself whether there’s really reason to worry, especially if you’re not in control of the situation. Then replace the negative thoughts with happier ones.
Get help. Sometimes, our feelings of anxiety become so overwhelming that we can benefit from some professional advice. The Care to Change counseling team has extensive experience at helping people overcome the anxiety you’re feeling. We can help you, too, so please reach out.
