Easy Tricks for Reducing Anxiety

Easy Tricks for Reducing Anxiety

Everyone suffers from it once in a while: knots in their stomach, difficulty focusing, sweats, chills, panic. Anxiety is the worst feeling a person can experience; helplessness and fear in the face of social or personal adversity can severely cripple a person in their day-to-day life. Anxiety can make it impossible to leave the house, or to face other people. It can be a humongous, unbearable weight on a person’s shoulders, and someone suffering from anxiety may feel trapped by their circumstances.

While anxiety is a serious mental health concern, it is not one that requires dozens of medications and professional treatments to correct. Anxiety is a real problem, but there are many simple tricks anyone can implement into their daily life to combat anxiety. These practices can put a person back in charge of their life once controlled by anxiety.

The simplest strategy to fight anxiety is to take a moment to zero in on the thought process that is causing you such distress. The most common situations that can cause anxiety are events that, while they may trouble you, are not nearly as serious as your anxiety is making you feel they are. Public speaking, meeting new people, and other such occurrences can seem gut-wrenching, and may trigger anxiety attacks; however, you must remember that these are not as deadly or frightening as your brain is making them seem. Take a few moments to process the situation, and determine where your fears and insecurities are being exaggerated.

While this thought analysis can be done right in the moment of anxiety, it can also be helpful to reflect on your anxiety attacks in writing. Committing to paper the sources of your anxiety can make them seem more manageable, and reduce their perceived threat. Furthermore, journaling about positive aspects of your life that you are grateful for can help combat your anxiety. Focusing your thoughts on the aspects of your life that you enjoy can distract you from your anxiety, and help ease you back into a state of calm and relaxation.

Beyond these mental and emotional tricks, there are also tangible ways that you can reduce your anxiety. Often, stimulating the senses in certain ways can help redirect influences of anxiety and allow the body to process them more easily. One of the most accessible tricks is to simply control your breathing. An easy pattern to adopt in the midst of an anxiety attack is counting to four as you inhale, then counting to four as you exhale. The control of your breathing will allow your heart rate to become more even, and in turn your body will calm down.

Chewing gum is another extremely easy way to reduce stress. Chewing gum can help stimulate blood flow to the brain, and that in turn allows your brainwaves to better mimic that of a relaxed person. On the other side of the coin, a substance that can actually promote anxiety is caffeine. Caffeine is a stimulant that can very easily increase anxiety and its symptoms if consumed in too high a quantity. Caffeine can be a quick wake up on a drowsy morning or a busy day, but if you suffer from anxiety than avoiding caffeine can decrease your chances of feeling anxiety’s effects.

There are natural supplements as well that you can try out which are known to reduce intrusive episodes of anxiety. Omega 3 fatty acids are known to reduce the effects of anxiety, and they can be found in foods like fish, flaxseed, and soybean and canola oils. Green tea can help fight stress as well, as the antioxidants it contains have the potential to raise serotonin levels. Lemon balm is another popular psychoactive compound known for reducing the pangs of anxiety. Beyond consumption, certain materials can be burned in the form of aromatherapy, a process that can treat anxiety through the use of certain scents. Burned in either candle or oil form, scents such as lavender, frankincense, and orange blossom are very popular for anxiety aromatherapy.

Outside of consumption of these substances, another healthy way to cope with anxiety is through exercise. Physical exertion in any form can have immense health benefits, including weight loss, reduction of the risk of heart disease, and lowering of blood sugar levels. However, exercise can also aid in the production of dopamine, which is heavily associated with feelings of pleasure. If you are only just beginning to ease into an exercise regimen, light exertion such as a quick walk or a yoga session done within your home can be just as beneficial. Any exercise that forces you to manage your breathing and heart rate can reduce the effects of anxiety, as such practices help to keep you in control of your body’s response to an episode of anxiety.

Beyond these simple practices however, the most effective way to deal with anxiety is to take the time to understand and relax yourself. Anxiety does not just pop up out of the blue; there are always certain triggers that can promote an anxiety attack. Identifying and dealing with these triggers can be your best strategy for combating your anxiety. Once these triggers are taken note of, it is essential to not only cope with them but also allow yourself time to relax and calmly process through your anxiety. These periods of relaxation can appear different from person to person, but the most common relaxation practices involve indulging in physical connection. Connecting with a pet or a loved one can easily bring on an atmosphere of calm, as well as indulging in soothing sounds or music.

Through these practices, your anxiety attacks and your response to your anxiety attacks can be reduced, countered, and controlled. Gone are the days when you were a slave to your body’s drastic response to fear; with these strategies under your belt, you will be able to conquer your anxiety. Remind yourself that you are more in control of the situation than your anxiety believes, and take the time to breathe deeply. Exercise, eat well, and allow yourself the time to relax, and eventually the anxiety will fade away.

Recommended Book on Anxiety: The Anxiety and Worry Workbook: The Cognitive Behavioral Solution https://amzn.to/2T9eQqQ

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