Always on Edge? 5 Simple Ways to Reduce Anxiety
Are you always a little on edge?
Do you worry too much? Are you scared of the future, or the next big event in your life?
Do you generally expect that things will get worse, or that you won’t be able to cope?
If you answered all the questions above with ‘yes’, you may be suffering from anxiety.
Make your daily life a little easier by using these 5 simple ways to reduce your anxiety:
1. Recognize
Anxiety often makes itself felt early on. If you suffer from recurring episodes of anxiety, you will be able to recognize the signals ahead of time.
The physiological symptoms of anxiety such as a faster heartbeat, shortness of breath, chest pains, shallow breath, dizziness, headache, and nausea are signs that your stress response is over-reacting.
Try to intervene as soon as you recognize these signs. The earlier you respond, the better your chances will be to keep your anxiety under control. Also, start to recognize the triggers.
What kinds of situations set you off? What kinds of thoughts or chains of thoughts are likely to make you more anxious?
You may not be able to eliminate the triggers, but if you know them, you can be more prepared.
2. Breathe
Your breath connects you to the world around you. Your breath is also your onboard regulator of stress related symptoms.
A very good way of reducing anxiety on the spot is to try to slightly lengthen your breath every time you inhale and exhale.
Don’t force it, just see if you can gently breathe to the famous 6/6/8 rhythm. You inhale for a count of 6, hold your breath for another count of 6, and then exhale for a count of 8. Don’t worry if you can’t get to 8, just lengthening your breath a little can make a big difference.
Your slower breath signals to your system that it’s time to relax.
Over time, slow breathing can become a habit – an excellent habit that will reduce your anxiety levels permanently.
3. Accept
Sometimes you just can’t do anything about it. In spite of your best efforts, your anxiety gets worse.
In that case, accept that you are anxious. Remind yourself that you have been anxious before and that you will survive this time as well.
Don’t beat yourself up for being anxious. It’s not a moral failing. It’s not a weakness. And it’s not your fault. If you can, take care of yourself by being compassionate. Don’t add extra suffering.
4. Get active
One of the simplest and most effective ways to reduce anxiety is physical activity.
One of the functions of your anxiety symptoms is to get you ready to either defend yourself or run away – the famous fight or flight response.
If you can, spend an hour at the gym. Run, swim, lift weights, do some shadow boxing. Let your anxiety power your body. You may be surprised how well this works. Exercise also stimulates ‘feel good’ chemicals in the brain.
5. Stay in the present
Anxiety is all about the future. But your life is happening right now.
Use the simple tools of mindfulness to connect to the present moment. Apart from your breath, the input from your senses is a powerful tool to reduce anxiety.
Instead of your fears about the future, focus on what you can hear, feel, smell, or taste. Don’t allow your thoughts to rush away immediately.
Look at a favorite object or a plant, or the sky. Hug a teddy bear, stroke your pet. Essential oils and favorite foods both have the power to take your mind to a more positive place and relax your system.
Whatever your anxiety tells you, the only real thing is this present moment.
Anxiety can have its roots a long time in the past. If it persists, consider enlisting the help of a counselor. He or she can help you determine where it all started, and how to work on understanding the root causes of your triggers. A counselor will also teach you more complex coping mechanisms to help you reduce your anxiety further.
Find the Counselor That is Right for You
We know how important it is to find a counselor who “gets” you. Synergy Wellbeing’s unique Care Navigator is designed to help us find the right counselor for you.
