Living with anxiety is never
easy. Millions upon millions of people just like you struggle with anxiety
daily, looking for ways to find any type of relief. Anxiety control is a
long-term process - not something that can be completed overnight. But there are
ways to fight your anxiety that can be integrated into your life.
If you're suffering from anxiety right now, or you suffer from anxiety often
enough that you need immediate relief, try the following anxiety reduction
Breathe in and out.
Deep breathing helps you calm down. While you may have heard about specific
breathing exercises, you don’t need to worry about counting out a certain number
of breaths. Instead just focus on evenly inhaling and exhaling. This will help
slow down and re-center your mind, she says.
Find What Relaxes You.
There are already things in your life that relax you. Don't avoid them and try
to fight it out. Instead, do the activities as fast as possible. For example, if
you find that a warm bath is relaxing, don't wait to take the bath. Jump in the
bath, light some candles, add a few nice scents, and jump inside. Whether it's a
bath, a shower, skipping stones at a park, getting a massage - if it works, do
it right away, rather than let yourself become overwhelmed by your anxiety.
Use positive self-talk.
Anxiety can produce a lot of negative chatter. Tell yourself “positive coping
statements,” Deibler said. For instance, you might say, “this anxiety feels bad,
but I can use strategies to manage it.”
Follow the 3-3-3 rule.
Look around you and name three things you see. Then, name three sounds you hear.
Finally, move three parts of your body -- your ankle, fingers, or arm. Whenever
you feel your brain going 100 miles per hour, this mental trick can help center
your mind, bringing you back to the present moment.
Listen to Good Mood Music.
Every little thing matters. That's why even if it sounds like it won't make a
tremendous difference, listening to your favorite music can have a powerful
effect on your anxiety. They key is to not just choose songs you like, however.
The key is also to make sure you're listening to music that represents the way
you want to feel. Happy or relaxing music, not just any music.
Smell something relaxing.
Try sniffing some calming oils. Basil, anise, and chamomile are great choices;
they reduce tension in the body and help increase mental clarity.
7.Talk to someone.
Effective anxiety reduction is often about distraction, since your mind can be
your worst enemy when you have severe anxiety symptoms. A very effective
technique is to talk to someone you like and trust, especially on the phone.
Don't be shy about your anxiety - tell them you feel anxious and explain what
you're feeling. Talking to nice people keeps your mind off your symptoms, and
the supportive nature of friends and family gives you that added boost of
By: Mariyam Akhtar