Anxiety is something everyone has experienced at least once in their lifetime. But for some, it can become a real nightmare. As symptoms manifest themselves so intensely, it is normal to experience distress and a feeling of loss of control. However, it is possible to prevent and alleviate the onset of anxiety symptoms.
In this article, we share 14 tips to reduce anxiety naturally. Of course, if your anxiety disorder is severe, we encourage you to speak with a mental health professional.
But first, what is anxiety?
Anxiety is a defense mechanism that your body uses to alert you. It is usually due to an excessive worry that is manifested physically about some event that will occur in the future. It can indicate fear of uncertainty or situations that you feel you are not able to control.
In a nutshell, it is excessive, constant, and uncontrollable worry. An anxious person is always waiting for a catastrophe or an unforeseen event to spoil her day. Thus, she undergoes extremely tiring wear, both emotionally and physically, as she is always in a state of hypervigilance.
Unfortunately, many women experience anxiety in different ways. They are anxious all the time, and it becomes a routine. When this happens, it stops being a normal sensation and can become a disorder we call pathological anxiety.
Thus, the condition affects the life of those who have these sensations, impairing social and professional life and even being able to develop physical illnesses. Taking care of this problem is essential for having quality physical and mental health.
Ways to reduce anxiety
Anxiety can be controlled if you incorporate some habits into your routine, identify things that trigger you and learn to deal with them in order to mitigate the damage an anxious state of mind can cause.
The following tips will help you a lot in this. Some of them seem to be quite obvious, but we tend not to notice them when anxious. Therefore, read each of the tips carefully and try to incorporate them into your daily life, both to avoid and alleviate anxiety and not to let it take on greater proportions.
1. Understand the cause of your anxiety
Before trying to control anxiety, the first thing is to locate its origin. Do you have a complicated test coming up? Are you going through a difficult time? Are you afraid of what may happen at your work? All of this can be the source of your anxiety. And by identifying them, you can act accordingly. In other words, to know how to control anxiety, it is necessary to locate it.
For example, if you were attacked by a dog when you were little, it is possible that currently being around one causes you to sweat, experience rapid heartbeat, and fear. And it is also possible that you are not fully aware that this is precisely what causes it. If you write down in your notebook that this has happened to you, you can easily identify it and remedy it. That way, you'll be able to work around these situations with more experience and change some habits in the interest of it.
2. Try to organize your daily routine
Organization is the enemy of anxiety. When you organize your routine activities, you feel more at ease, as you already know in advance what will be done. Jotting down daily what will be done the next day or creating a weekly schedule can be good alternatives to get an idea of the concrete size of what needs to be done. But, even so, it is important to be aware of and know how to deal with the unforeseen events that usually appear along the way or during work hours.
3. Practice mindful breathing
Yes, it is true that you are breathing continuously. However, you may not get it all right. You should know that conscious and deep breathing helps you oxygenate your body and makes your emotions flow so that you can understand and accept them better.
To do this, you can practice different exercises with different durations. For example, you may breathe in for 4 seconds, hold the air in your lungs for 4 seconds, and expel it for 8 seconds. You may only notice a brief relief the first time, but if you repeat it several times, you will feel the relaxation you need.
To gain insight into when you are starting to get anxious, you will need to pay close attention to your emotions and your body's reactions. For example, if you are shivering, sweating, nauseous, or have heartburn. Gradually, you will no longer be caught off guard by anxiety and will be able to use methods to calm yourself down.
4. Combat negative thoughts with positive affirmations
One of the most striking symptoms of an anxiety crisis is disconnected and negative thoughts. They flood the anxious person's mind and increase anguish and fear. Because of them, you find it difficult to calm your emotional state.
One way to fight them is simply thinking about positive things, such as fond memories of family or loved ones. You can also make positive affirmations such as “It's okay with me and around me” and “There's nothing to worry about” repeatedly. Repeat these and other phrases until emotional and physical symptoms subside.
5. Learn to say no
Especially if you are an empathic person, getting involved in other people's problems will only make your anxiety worse.
Being open and generous to others is a wonderful gift, but when you do it at the expense of your own well-being and take charge of their negativity, it can become extremely damaging.
Dedicating all your resources to others will leave you little energy to deal with your anxiety, and it will only increase. Furthermore, if you allow yourself to be overly influenced by the judgment of others and allow the opinion of others to define your worth, you will be a very easy victim of anxiety attacks. This doesn't mean never to help anyone, but knowing your limits and not being afraid to say “no” when necessary.
6. Value affection and stay away from those who do harm
Your support network is essential for the control of anxiety and also in the treatment of any mental disorder. Having someone to count on, whether friends or relatives, strengthening ties and bonds, and valuing those close to you is very important.
Equally important is to stay away from very anxious or negative people, who can directly influence your emotional state. It may seem harsh at first, but this withdrawal will do you good in your quest for anxiety control and your mental health.
7. Do physical exercise
Did you know that you can reduce anxiety with exercise? After all, it is one of the best natural solutions to fight anxiety. This is because physical exercise has numerous benefits for physical and mental health. Choose the one you most identify with and try to practice it regularly. The exercises will help to control anxiety, as they release tension trapped in the body and provide well-being and relaxation due to the production of endorphins.
A walk outdoors or at home, running, dancing, swimming, and gym are some of the alternatives and are part of this fundamental combo of how to deal with anxiety and have a healthier and happier life.
8. Take control
Anxiety makes us feel out of control. But you need to know that you can't always be in command of your life. What you need is to identify anxiety triggers and control them.
For example, if the thought of attending a party or social event causes you anxiety attacks, instead of running away from the situation and avoiding dealing with it, think about what you could do to get more control. You could go to the party alone, with your car, so that you know you can leave whenever you want without depending on others. Very often, these small tricks are enough to mitigate the worries.
If it is a school or work situation that is causing your attacks, design an escape strategy. Even if you will never implement it, it is incredibly beneficial to feel that the situation is in your control, and you can end it when you want.
Since anxiety works a lot on what-if scenarios, also make a list of everything that could happen if you put your strategy into action, including worst-case scenarios. Next to the latter, write how you could react to limit their effects or (even better) be foresight and prevent them from occurring.
This is an amazing exercise to get you back on the ground. Very often, you may even realize that the worst thing that could happen is actually not as bad as it seemed in your head.
9. Do a guided meditation
Guided meditations can help people in an anxiety crisis to calm down. You can either open a video in an app or download a meditation to listen to on your mobile in stressful situations. If you're at home, log on to a computer and look for a guided meditation to calm yourself down.
These meditations are ideal for working concentration, relieving muscle tension, and calming the mind on the go. As the guide helps you relax with soothing words, you stop thinking about the symptoms of the crisis.
10. Practice visualization
Another method you can use to reduce anxiety naturally is positive visualizations. In a quiet room, take a deep breath and imagine being in a calming environment. It can be a place you like, like a beach or a public park, or it can be a figment of your imagination. The important thing is that he transmits peace to you. Do this exercise for as long as it takes to feel good.
11. Limit alcohol, tobacco, and marijuana
All these substances are harmful when consumed in excess. Although they all seem to induce the person to a state of momentary relaxation, it doesn't take long for the opposite effects to appear. Alcohol may leave you euphoric and then relaxed, but that feeling goes along with the drinking, and the next day, the anxiety can be quite severe. The same happens with marijuana, which, despite inducing relaxation, can even trigger anxiety and panic crises, worsening anxiety over time.
12. Look for distractions
Look for distractions in the room or in the public environment where you find yourself. Count the number of people or decorative objects present. Use short movements with your arms, hands, legs, or feet to distract your mind.
Another idea is to download therapeutic apps to distract you. Thus, you will always have a source of distraction for anxious moments. Sometimes a simple distraction is enough to calm the racing heart and calm the mind. When you focus on your malaise, it tends to grow out of control.
13. Find a hobby or a pleasurable activity
You need to have activities that bring your relaxation and interest, and one of these activities can come through hobbies. Today, it is possible to find and delve into a number of hobbies through YouTube videos and discussion groups on the topic in various media. Find your favorite activity and do it in your free time!
If you still haven't found yours, set aside some time of the day or week to do something you really enjoy. This moment of relaxation with yourself is extremely valuable.
14. See a psychologist or psychiatrist
Investing in your mental health is one of the most beautiful forms of self-care. Those who look for these professionals do so with the aim of improving their quality of life. After all, these experts can help anyone to modify certain behaviors that can increase their well-being and improve their interpersonal relationships in a very positive way.
If you're feeling overly anxious and aren't sure what to do to soothe it, a psychiatrist or psychologist will be your best friend right now. Look for a therapist you connect with. You can explore an affordable therapy option here.
No one said that controlling anxiety was an easy task, but if you've made it this far and are able to follow some of these strategies, it will only be a matter of time before you realize how far you've gone to reduce anxiety naturally. We also recommend trying the following course bundle: Refine Your Life Purpose & Wellness Course Bundle It is a masterpiece that will surely help you understand the meaning and origin of the anxiety you are experiencing. We hope you enjoy reading!