Are you tired of wasting your mental and emotional energy worried about (and regenerating) the events in your mind? Do you sometimes interfere with yourself, your performance, and your relationships? Do you always play the “what if” game in your head?
To be honest, feeling anxious is miserable and clearly absorbs the joy of life. This is because it is impossible to be in the present moment when we are always worried about future and past events. This is a transaction — you don’t have to. Let’s talk about tips for stopping anxiety and regaining calm.
The difference between feeling anxious and having anxiety
Feeling anxious is only part of the human experience and is a normal stress response. Relieving stress usually eliminates anxiety. In anxiety disorders, stressful triggers are removed, but anxiety may still exist.
There are multiple anxiety disorders with different characteristics. If you’re worried that you might have one of them, it’s best to be evaluated by your doctor, especially since anxiety is so common. Studies show that up to 33% of all Americans experience anxiety disorders at some point in their lives.
What can you do to manage your anxiety?
The good news is that there are many things you can do to stop anxiety. Science is learning more and more every day about how to manage anxiety.
I strongly believe that it is preventative and preventative.If you are stressful or anxious in your life, always Good daily habits.. That way, when something hits an anxious bear, you’re already in a position to handle things.
20 tips may be overwhelming for some, but keep in mind. It is not expected to include all the hints in this list. See it as a menu of potential useful options. You can choose what you want and leave the rest.
Here are 20 tips to help you get rid of your anxiety.
1. Eat the right food
As a surprise to some, certain foods, such as sugar-rich foods, processed foods, alcohol, caffeine, and artificial sweeteners, can exacerbate anxiety.
Instead, here are some foods that can help reduce anxiety. Brazil nuts, fatty fish, eggs, pumpkin seeds, dark chocolate, turmeric, chamomile, yogurt and green tea.
2. Continue hydration
One of the simple tips to relieve anxiety is to keep hydrating. Even mild dehydration has been shown to exacerbate anxiety. So drink! Water, that is.
3. Pay some attention to your day
This is not a surprise to anyone. meditation Diaphragmatic breathing (breathing into the abdomen and moving the abdominal muscles when exhaling) usually comes to mind, but there are some other fast and easy exercises that can help you calm down quickly.
One of my favorites is called the Five Senses, which are based on our five senses (sight, smell, taste, hearing, touch). It can be done in any order.
For example, you can start by selecting five things that you can view. When listing each item, it is important to understand the details of each item. Then choose four things you can feel and pay attention to each item with the same attention to detail. Lower your way to one item that accompanies your last sensation.
Completing 30 minutes of exercise 3-5 days a week can significantly improve your anxiety symptoms. Even just 10 minutes has a positive effect.
One study showed that exercise was as effective as drug therapy in treating anxiety symptoms, and that high-intensity exercise was more effective than low-intensity exercise.
5. Sit with it / observe it
Dr. Judson Brewer recently said, ” Unleash Anxiety: New Science Shows How to Break the Cycle of Worry and Fear to Heal Your Mind He’s talking about looking at emotions as a way to deal with them, rather than distracting them or bottling things (turning their backs).
He conducts research projects in great detail to people, as if recording the exact location of physical sensations (stomach, right or left, front or back) in detail, of the emotional response of the body. We encourage you to become an observer. Possible.
6. Cognitive Behavioral Therapy (CBT)
Cognitive behavioral therapy (CBT) Is an approach that uses the cyclical connections between our thoughts, feelings, and actions as a means of controlling unwanted (anxious) thoughts.
One exercise to stop ruminating thoughts is to draw a stop sign in great detail, instruct to “stop”, and make the story positive, encouraging, or even more realistic or likely. Includes changing to.
In another CBT exercise, you challenge yourself with negative thought patterns and beliefs of validity by asking yourself.
- Is there evidence of my thoughts or am I making assumptions?
- What is the worst thing that can happen? Is this likely?
- What is the best thing that can happen?
- What is most likely to happen?
- Will this be a problem one week, one year, or five years from now?
7. Realize what you can and cannot control
Take action as much as possible. Many of us spend time worrying and anxious about being out of control.
Understand what you can do and take action from there. Studies show that taking action reduces anxiety.
Remembering good things in our lives not only brings us positiveness, but also reduces anxiety. This is because it is neurologically impossible for our brain to concentrate on negative and positive information at the same time.
9. Volunteer or do something for someone else
It feels good to help others. It also helps reduce stress, boost your immune system, and live longer.
10. Third person journal
practice of Journaling It has long been known as a valuable tool for managing emotions, and it also helps to relieve anxiety and regain calm.
Naming the emotions you are experiencing (“name to tame it”) is a principle that Dr. Dan Siegel has discovered to increase the value of journaling. Recently, in his book, Dr. Cross Talking: The voice in our heads, why it’s important, and how to take advantage of itThird-person journaling (as if talking about your life) creates more value by creating some distance between you and the emotions you are experiencing, thereby making you more. Note that you can easily breathe and get a point of view.
11. Go out naturally
Spending time in nature has been shown to improve attention, reduce stress, improve mood, reduce the risk of mental illness, and even increase empathy and cooperation.
12. Time spent with animals
You will find that dogs are not only your best friend, but also good for your mental and emotional health. The fact that cats are allowed to live together as servants does not undermine the positive impact that cats have on our emotional well-being.
Spending time holding your pet on the couch can lower your cortisol (stress-related hormone) levels and lower your blood pressure. Other studies have shown that animals can reduce loneliness, increase feelings of social support, and increase mood.
13. Sleep soundly
Get Good sleep Anxiety can be difficult, but tiredness can exacerbate the problem. Try to keep a consistent bedtime, darken your bedroom, keep the temperature low, and limit your screen time before going to bed.
14. Limit alcohol and caffeine
Alcohol changes the levels of neurotransmitters in our brain. This can lead to increased anxiety. Caffeine is a stimulant and especially stimulates our fight and flight response. This is more sensitive to those who are already suffering from anxiety. Use both in moderation.
15. Show compassion and encouragement
What do you say to your best friend? In many cases, we feel anxious and embarrassed or beaten to make things worse. This exacerbates the problem.
What does your best friend say to you? Stop defeating yourself and become your best friend.
16. Spending time with friends
Healthy friendships help us feel inclusive, improve self-confidence and self-esteem, and reduce anxiety.
17. Balance your life
Set healthy boundaries and priorities and don’t be afraid to enforce them. No one else can do this for you. Please take good care of yourself. You are worth it.
18. Make a plan
Another tip to relieve anxiety is to make a plan. Knowing what you do removes many “what if” thoughts in your mind. Being convinced of a few things and managing your expectations can help give you peace of mind.
19. Remember what happened in the past
You can also try to remind yourself of past events in your life that you were worried about, but still ended up okay. Be confident that you too can overcome this situation.
20. Have some structure or routine on your day
Knowing what to expect can greatly reduce the fears associated with anxiety and uncertainty. Wear as many structures as you need. You will thank yourself for it.
Managing anxiety can be difficult. Take charge and choose some of these to try. Stay consistent and check your feelings.
You can always discard what doesn’t work and choose something else to try. Confess to your friends that you are implementing some new strategies, and get some support.
Always communicate your concerns to your doctor. If you have difficulty managing things yourself, feel free to ask for help. Good luck!
More tips to calm your mind
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How to stop anxiety and regain calm
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