Anxiety often isn't taken seriously by people who don't suffer from it and have no idea what it's like. But for sufferers, it's a very real problem that can have a major impact on your life and stop you from doing the things you'd like to do. Here are some ways to reduce anxiety that can help stop it from taking over your life …
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1. Learn Relaxation Techniques
Learning relaxation techniques is a very good way of dealing with anxiety. They will help you calm yourself down when you feel your anxiety building up. Your breathing will become shallow when you're anxious, so learning correct breathing can really help. Relaxation techniques will also help improve your general mood and help avoid you getting into a state of anxiety in the first place.
2. Look for Ways of Alleviating Your Anxiety
Sometimes you can manage your anxiety by manipulating the situation so that you feel more comfortable with it. For example, if you're nervous in public places like cinemas, go to a quiet showing or ask for a seat at the end of the row. You might not ever need to get up, but you'll feel more comfortable knowing that you can easily get up if you want to.
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3. What's the Worst That Could Happen? and Will It Really Happen? Probably Not!
Anxiety often involves what might happen. If you worry about possible events, ask yourself how likely it is to happen. The logical answer will probably be 'not very likely', yet our anxiety leads us to worry about these slim possibilities. Try to reinforce the idea that what you fear is very unlikely to happen.
4. Props
You can also try simple methods and 'props' that you can carry with you, and can easily use when you feel your anxiety coming on. A lot of people swear by Rescue Remedy to help with anxiety issues. It's a combination of Bach Flower Remedies, and is totally natural and convenient. Others find that if they wear an elastic hair band on their wrist and ping it, it helps take the focus away from their anxiety.
5. Distraction
Distracting yourself can also be a very useful tool for coping with anxiety. It can involve doing something physical, such as dancing or crafts. If you become anxious while away from home, try reciting song lyrics or your favorite poem (in your head, of course!). This will help take your mind away from your worrying and refocus it on something else.
6. Yoga, Tai Chi & Meditation
Anxious people often find that their mind keeps racing and dwelling on negative thoughts. They can really benefit from taking a class in yoga or tai chi, or practising meditation. These are gentle forms of exercise that will help calm your mind and make you feel much more relaxed.
7. Accept Your Anxiety - It's Real
You may try to hide the fact that you're anxious, especially if you're worried about other people's attitudes (they're not always very understanding) or feel ashamed. But hiding your anxiety can make it even worse, and trap you in a vicious circle. Don't be ashamed or embarrassed, but try to accept your anxiety and talk about it. Being more open and accepting will lessen the impact it has on you.
Anxiety can be very debilitating, but it is possible to learn to manage and reduce it. So don't give up hope!
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Comments
peony:i agree with three.
Beryl:I recommend the Rescue Remedy for say when going to the dentist or funerals etc. it does not make you sleepy but rather relaxed and no panics .
randa:#2 shouldn't be advised, safety measures don't help to conquer the fear, you need to accept what is and face them head on. Don't sit in the aisle, sit in the middle and be proud of yourself for doing so instead of looking for an escape route
Steph5:Ever since being taken advantage of in my past two relationships, I've experienced "guy anxiety", and now I feel extremely sick to my stomach whenever I'm about to spend time with a guy, especially if there's food involved. It's absolutely terrible ):
Francesca:It impacts people, in their daily lives. If you have panic attacks, it's important to have an emergency pill to help control your attacks. While being around people makes me anxious, it's better to around people who understands your anxiety, so you won't
Francesca:Have to hide it. Keeping yourself busy is really important is a good thing to help you focus on the good instead of the bad things that comes with anxiety. And also, please seek therapy to understand how to cope with it.
Alyx:If you have normal levels of anxiety this is helpful. But for people with mild to severe anxiety this isn't. The more anxious they are, the more in a negative state (what my hospital calls "dark mind mode") where literally nothing can make the person think positively. There is NO way. Because the brain thinks of anything positive as impossible, so you have to lower the anxiety levels (distraction works well, meditation can be good but it can also make things worse) before the person can see positively again. The brain basically shuts down any positive thinking and stays in this dark negative state until it no longer feels anxious and releases endorphins to calm itself. If you have anxiety to the point it's interfering with your daily life, go see someone. You'll be glad you did in the end.
SleepyWillow692:I got chronic anxiety,some days I'm so overwhelmed I just want to shut down and cry,it's so hard,then I remember how strong i am,how I overcome nightly anxiety attacks and other mental health issues,I'm so thankful for how incredible I am,how I can push through anything no matter how bad it gets,find a reason to laugh and smile even if it seems impossible at the time.
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