dealing with emotions | Lovely Refinement

Feeling Anxious? These 14 Tips Can Help You Manage Anxiety

by The Lovely Refinement Team | Jun 2, 2022 | Dealing With Emotions, Self-Confidence

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 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, in 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 visualization. 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 you 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!

Feeling Low? Try This Blues-Beating Schedule Everyday

by The Lovely Refinement Team | Aug 27, 2021 | Dealing With Emotions, Self-Improvement

Everyone feels low sometimes. The lows people feel are often related to something bad happening at work or home or even just the general blahs. It’s the little things or even nothing at all that can bring about the blues every now and then. Sometimes those lows can seem continuous and even become a rut. When this happens frequently, things feel pointless and it’s hard to feel happy. If this becomes severe enough, it may be diagnosed as major depressive disorder.

But most people aren’t dealing with depression. Most people are dealing with the blue moods of everyday life. And if these lows are happening to you, you may want to create habits that fight the lows before they even occur. You can create a blues-beating schedule every day.

What Is a Blues-Beating Schedule?

A blues-beating schedule is a way of scheduling mood elevating habits into your daily life. Sometimes these are tiny things and sometimes they’re bigger, but they all work together to lift your mood. It’s important to realize that while a whole day is outlined below, you don’t need to do every activity in order to feel its effects. Even just adding one or two activities to your day can make a difference.

A Blues-Beating Schedule

(Note that times are approximate but used for illustration.)

7:00 a.m. – Wake up and don’t hit the snooze button.

One of the things that can bring about a low mood is not sleeping well and one of the things you can do to improve your sleep is to wake up at the same time every morning. This means not hitting the snooze button and waking up at the same time every morning, even on the weekends. While this sounds difficult, over time it becomes easy. Doing this will help regulate your circadian rhythm – your sleep-wake cycle and improve your sleep at night. This improved sleep will make waking up easier. Try to make sure you have eight hours of time you can devote to sleep every night.

7:10 a.m. – Take a moment to breathe or even meditate.

Many people find that relaxation or breathing exercises in the morning can set the tone for the day. A short meditation – even just five minutes – can do this too. If you choose breathing exercises, place your hands on your belly. Make sure you stand up straight, feet firmly planted on the floor and breathe slowly and as deeply as possible. If you’re doing it right, you should see your hands moving out and in as you inhale and exhale.

While you’re relaxing, breathing, or meditating, try setting a positive thought for the day. It can be something you’d like to accomplish or just something that is generally positive. This can help put you in the right mindset to take on the day.

7:30 a.m. – Eat a healthy breakfast

We all know that our body runs on fuel and yet we often neglect to give it the fuel it needs to run well. But don’t worry, you don’t need to even turn on the stove to make this happen. If you’re not sure what to eat, try overnight oats to make your morning run smoothly and feel full for hours.

A basic recipe for overnight oats is the following.

Combine in a container with a sealable lid:

1/3 cup milk (non-dairy works, too)

1/3 cup coconut milk

1/3 cup yogurt of your choice

1/2 cup rolled oats

2 tbsp. maple syrup

1 tsp. cinnamon

1 tsp. salt

Put the lid on the container and shake to combine. Leave in the fridge for at least three hours before eating.

That’s just the basic recipe, it’s even better when you jazz it up with berries (frozen work well here as they are less expensive and thaw overnight) or even flax or chia seeds for extra texture, flavor, and nutrients.

Note here that while a cup of coffee might be a great pick-me-up in the morning, having more than one or two cups can actually increase anxiety in a person.

Noon – Eat a healthy lunch.

Some people don’t take the time to eat a healthy lunch and that is a mistake. It’s hard for your body to maintain a good mood when it’s hungry all the time. Now is the perfect moment to take time away from your work eat slowly and mindfully and enjoy every bite. Make sure to include protein in your luck and avoid processed foods and sugar, if you can, to avoid that mid-afternoon energy slump. You can also choose to chat with your coworkers now if that’s something you like to do. Adding a social component to your workday can also help beat a low mood.

12:30 p.m. Go for a walk.

After you’ve eaten your lunch don’t just go back to your desk, try going for a walk outside instead. Connecting with nature and getting some fresh air can go a long way to beating the blues and so can getting a little exercise. While a 30-minute walk may not feel like much, it’s infinitely better for your physical and mental health than being still or sitting all day. In fact, if you walk for 30 minutes a day, you’re much more likely to lose five pounds over the course of a year rather than gain them (as the average American often does). Yes, vigorous exercise is great for your mood too, but if that’s out of reach right now for any reason, a walk can do in its stead.

5:30 p.m. – Get social.

If you’ve spent all day with coworkers, clients, kids, or solo, it’s time to make a social connection of your choosing. Phone a friend. Chat. Make plans for the weekend. Decide how you’re going to maintain or make new social connections. These connections can help defeat a low mood and deserve your attention on a daily basis.

6:30 p.m. – Eat a healthy dinner.

Now take the time to make and eat a healthy dinner. Make sure you’ve got lots of leafy greens on your plate. Also, this is the perfect time to make sure you’re eating your omega-3s. Omega-3s are fatty acids that are required by your brain and ensuring you eat enough of them can improve your mood. You can find omega-3 fatty acids in cold water, fatty fish like salmon, and as well as in nuts and seeds among other things.

Just like with lunch, try to mindfully eat. Don’t wolf down your food while zoning out in front of the TV – that will make it more likely that you’ll overeat. Rather, eat slowly and enjoy good conversation, if that’s available to you. Sometimes a good book can make great company at the table too.

10:00 p.m. Wind down.

Now it’s time to set the scene for a good night’s sleep. One way to increase the chances of a good night’s sleep is to develop a sleep routine. A sleep routine is simply activities that you repeatedly do at night before you go to bed. Developing a routine before bedtime trains your brain to sleep as part of the routine. It makes getting to sleep easier in the long run.

Your sleep routine should include getting away from all screens. The light coming from screens can activate the part of your brain that signals wakefulness and alertness. Reading a book with a task light is a perfect activity during this time.

Other things that could be part of a sleep routine might be taking your dog for a walk, practicing yoga, meditating, doing relaxation or deep breathing exercises, brushing and flossing your teeth, taking a shower, cleaning the kitchen, journaling, etc. Anything that is quiet and gentle is a good activity to choose. Some people also like to make note of three things for which they are grateful that day during this time. (You can do this in a journal specifically for that purpose if you choose.)

11:00 p.m. Go to sleep.

Just like you need to wake up at the same time every day, you need to go to bed at the same time every night as well to get quality sleep. This benefits your circadian rhythm and mood. Other tips to get a good night’s sleep include:

Make sure your bedroom is at a cool temperature.
Make sure your bedroom is pitch black (or use a sleep mask).
Avoid shift work, if possible.
Make sure your mattress, sheets, and pillow are all comfortable.

Also, don’t use your bedroom for anything other than sleeping and sex (never work). This trains your brain to associate that room with sleep. This will help you get to sleep more easily when you lie down in bed.

Any time – Get help when you need it.

While it doesn’t need to be mapped to a specific time, make sure to reach out for help for a low mood if you need it. A blues-busting schedule is great, but it won’t help everyone, and if you find your mood is getting worse instead of better, it’s time to seek out the help of a professional. A medical doctor such as your family doctor, or a psychologist are great people to seek help from. Remember, it’s easier to fix a small problem than it is to fix a large, ongoing one, so get help sooner rather than later. Also, remember that it shows courage – not weakness – to acknowledge the need for help. We all need a helping hand sometimes and that’s okay.

Natasha Tracy B.Sc. is an award-winning writer, speaker, and consultant who lives with bipolar disorder. She is a mental health thought leader and subject matter expert in bipolar disorder. Natasha has written 1000s of articles on mental health around the web and is the author of two award-winning blogs: Bipolar Burble and Breaking Bipolar.