Anxiety is a part of everyday life. If you don't overdo it, anxiety can remind you to stay alert and be tactful. However, stressors that continue to accumulate trigger chronic anxiety that needs to be overcome by changing the mindset. The fear and anxiety of imagining something bad happening while going about their daily lives keeps many people from being able to relax and enjoy life. Sometimes, anxiety goes away on its own when the cause is resolved. However, the constant nagging anxiety makes life unpleasant. The first step to freeing yourself from anxiety is to form new habits mentally and physically.
Step
Method 1 of 4: Controlling Physical Responses to Calm Yourself
Step 1. Take a few deep breaths
Take a few minutes to focus on the breath. As you inhale, push the air into your abdominal cavity, instead of just reaching your chest. Then, exhale through your nose slowly. Do 5 breaths and then breathe normally. This exercise relaxes your chest so you can breathe longer.
To make sure you can breathe deeply, place your palms on your stomach so you can feel your stomach expand
Step 2. Improve your posture
Anxiety triggers the body's natural reaction to protect itself, but by straightening your body, you send a message to your brain that you are in control. For that, pull your shoulders back, straighten your back, and lift your chin. This method helps you to get rid of anxiety and control your mind so you feel calm.
Step 3. Take a walk
Moving your body distracts you from feeling restless. In addition to distracting your mind from anxiety triggers, your body produces hormones that make you feel calm while walking. If possible, you should walk outdoors because outdoor activities can improve mood.
In addition to walking, anxiety can be overcome by doing other physical activities
Step 4. Set aside time to practice yoga
Regular yoga practice is useful for relieving anxiety and controlling the body's reaction to stress. Sign up for a yoga class or practice according to the instructions in the video or book.
Take time to practice yoga for 10 minutes every morning or evening. Regularly practicing yoga postures will make it easier for you to perform physical movements if you need to calm yourself down when you're feeling restless
Step 5. Perform progressive muscle relaxation
This relaxation is done by contracting and relaxing muscle groups one by one starting from the toes. Then, do relaxation on the calf muscles, thighs, continued up to the top of the head. This step makes the whole body feel relaxed.
This relaxation technique is especially useful if you have trouble falling asleep
Method 2 of 4: Forming a New Mindset
Step 1. Find out which anxiety triggers can be eliminated
Sometimes, anxiety is caused by a pile of tasks that must be done. If you pay attention to one by one, the tasks on the agenda are not the main cause of stress. Instead, anxiety occurs because of the many things that need to be done. Anxiety subsides immediately if you address the triggers one by one.
- Immediately complete the simple affairs that burden the mind so as not to pile up. Pay bills and environmental hygiene fees on time, deposit taxes before the deadline, register for the new semester ahead of time, see a general practitioner or dentist on schedule, and so on.
- When you feel anxious about having to deal with an uncomfortable situation, remember that you can change it by responding to it from a different perspective. For example, you are reluctant to attend the family reunion next week. Work around this by determining how long you want to be there and making sure comfortable accommodations are available. If you are still restless, you may decide not to come. You are free to decide how to use your time.
Step 2. Change your perspective on the sources of anxiety that you can control
Some things that make you nervous can't be overcome in a short time, for example because of an accident, financial problems, or conflict with your partner. However, you can relieve stress and anxiety that trigger anxiety by looking at things from a different perspective.
- Try to solve the problem in various ways. Consult a financial counselor to resolve financial problems. Set aside time to be with loved ones who are sick. Take your partner to counseling to restore the relationship.
- Limit the time you spend thinking about things that trigger stress. You can't change anything by thinking about the problem all the time. Do something about it and then take the time to think about something else or have fun, even if it's just a leisurely walk in the park or watching your favorite TV show.
Step 3. Take time to practice calming the mind
Have you ever meditated? This exercise is useful to relieve anxiety for a moment. If you practice regularly, meditation can change your mindset and improve mental health.
- For beginners who have never practiced meditation, use the meditation guide CD or join a class. The meditation coach will explain how to control your mind to calm down when negative thoughts start to rage.
- Mindfulness meditation is also very beneficial. When you meditate, you focus your mind on the triggers of anxiety in detail until you are ready to think about something else throughout the day. If you often wake up at night feeling restless, move to a quiet place to think about all the things that seem overwhelming and then figure out how to get things done that you can handle. That way, you are ready to go about your daily life in peace because you already know the solution.
Step 4. Share your feelings with others
The best way to deal with anxiety attacks is to express pent-up feelings. It's a good idea to share how you're feeling with someone you can trust. In addition to getting objective feedback, you may find a solution to the problem at hand.
- The most appropriate first step is to tell the closest supportive person, such as a parent, partner, sibling, or close friend. They know you well and are willing to give you some comforting advice. On the other hand, those closest to you can be a source of anxiety.
- Consult a therapist. In addition to being trained to be objective listeners, therapists are paid to explain how to relieve anxiety. Get therapy if you have chronic anxiety that you can't manage on your own.
- Learn how to effectively talk about how you feel, instead of holding it in until it builds up.
Method 3 of 4: Changing Your Lifestyle
Step 1. Avoid foods and drinks that trigger anxiety
It could be, you are nervous because you regularly consume foods or drinks that cause stress. Limiting the intake of these foods and beverages is beneficial for calming the mind and making the heart beat rhythm remain stable.
- Limit consumption of sugary and wheat flour-based foods. Foods that fall into this category generally provide a sense of "comfort", but make blood sugar levels spike dramatically and make anxiety worse.
- Reduce caffeine consumption. Drinking a cup of coffee every morning can increase anxiety because caffeine stimulates the nervous system. Therefore, do not drink coffee or limit 1 cup a day.
- Don't drink alcohol. Maybe you want to drink alcohol to relieve stress. However, the temporary relief from drinking made the anxiety worse. Alcohol is a depressant that makes your mood worse. In addition, the impact of alcohol on the body, such as dehydration, fluid retention, and health problems later in life also triggers anxiety.
Step 2. Eat foods that balance emotions
In addition to maintaining good health by eating fruits, vegetables, whole grains, and lean meats, your mood will improve if you eat:
- Acai berries, blueberries, and other foods that are high in antioxidants. Detoxification of the body is useful for reducing anxiety.
- Foods high in magnesium and potassium, such as nuts, unsweetened chocolate, and bananas are natural stress relievers.
Step 3. Set aside time for regular exercise
Studies show that people who exercise regularly are less restless. Body movements during exercise increase blood flow and produce endorphins that make you feel calm and happy. Therefore, do the following exercises regularly.
- Cardio exercise, such as cycling, brisk walking, running, or swimming.
- Lifting weights to build and strengthen muscles.
- Muscle-strengthening exercises, such as yoga and pilates.
Step 4. Change living or work conditions
Sometimes, anxiety gets worse because of the discomfort of home or office conditions. The atmosphere in which you live your day-to-day activities has a big impact on your mood. Take the following steps to reduce anxiety while going about your daily life.
- Get in the habit of keeping things tidy. Stacks of books and documents, a full trash can, or unused items can exacerbate anxiety. Tidy up your home and workplace so that everything is neatly organized and preferably in a closed place. Get in the habit of cleaning up and taking out the trash every day.
- Redecorate 1 or 2 rooms by changing the color of the bedroom or living room walls, buying sheets or pillows, and rearranging furniture. Experiencing a new atmosphere during daily activities is beneficial in forming a new perspective.
- Visit a new location. Fill the weekend with a trip or walk in the park outside the city to change the daily routine once in a while. Stimulating the brain with something new, such as sights, sounds, and sounds improves mood.
Method 4 of 4: Undergoing Medical Therapy
Step 1. Take natural remedies that work to relieve anxiety
Many people who consume herbal ingredients or natural ingredients are able to reduce anxiety little by little. Consult your doctor before taking supplements, especially if you have allergies. Buy herbs or herbal supplements at supermarkets or drug stores, for example:
- Tea or chamomile flower extract. Buy a box of teas, extracts, or supplements made from chamomile flowers because they are beneficial for calming the mind. However, chamomile tea can trigger allergies in people who are allergic to ragweed or valerian.
- Valerian root. In Europe, valerian root is often used to relieve anxiety. Be careful, this plant can trigger allergies.
- kava kava. This Polynesian plant has a sedative effect to treat anxiety.
Step 2. Ask your doctor for medicine
Sometimes, changes in mental and physical aspects can not overcome anxiety. If you have severe anxiety or an anxiety disorder, talk to your doctor. Ask your doctor whether or not you should take medication that is prescribed by a doctor and has been successful in helping many people with chronic anxiety.
Tips
- Set aside plenty of time to relax while soaking in the warm water. This step is useful for relieving anxiety.
- Practice deep breathing.
- If you feel restless, your body will react even if you don't know why.
- Anxiety usually appears at night when alone. Listening to nature sounds or relaxing music can distract you from anxiety-inducing sounds. Plus, you fall asleep faster!
