Anxiety can build up and become a barrier to living happily, and it is essential to address this source of difficulty. Stress and anxiety can have many root causes, and there are numerous ways to work toward reducing or eliminating anxiety. Depending on your access to resources and support, some solutions may be more accessible within your circumstances. Consider how you might incorporate several anxiety reduction measures into your daily life and health care plan. The following anxiety reduction techniques may help you to move forward healthily and sustainably.
1. Breathe Deeply
Breathing deeply or shallowly can cause a cascade of physical and mental reactions. Some deep breathing practices can even stimulate the vagus nerve and provide significant relief from overwhelming anxiety. You might benefit from downloading a guided breathing phone application or learning from popular YouTube videos. Look into box breathing, diaphragmatic breathing, and yogic pranayama practices.
2. Try Meditation
Meditation is a common suggestion for long-term stress relief. It has many other benefits, such as improved energy and concentration. Although the positive impacts of meditation are even scientifically researched, meditation can seem intimidating for newcomers. Join a local meditation group, use an app like Insight Timer, or follow online videos.
3. Connect With Friends
Social connection is an important piece of the anxiety reduction puzzle. Make plans with friends in your neighborhood or hang out over video chats. If you are in a new town and struggle to find such connections, consider joining a Meetup group related to a special interest. You could also look for volunteer opportunities to work alongside community members.
4. Sing and Dance
Joy and play are key parts of accessing a less anxious life. Sing in the shower each morning or dance around your kitchen. There is joy in allowing yourself the freedom to be silly or loud in your environment. This can assist in releasing tension in your body and breaking up unhealthy thought patterns.
5. Keep a Journal
Write a daily journal and save it for mindful reflections in the future. You can write a journal in a digital document or use a pen and notebook. Think about using prompts to jumpstart your journal writing, or use a curated journal workbook with activities. Artists and doodle enthusiasts may prefer to make art journals using various mediums.
6. Exercise Regularly
Physical exercise is excellent for your heart, your muscles, and your brain. Vigorous exercise can release endorphins and bring a sense of accomplishment or peace. You may find it easier to sleep when you exercise regularly, and better rest is important for cultivating healthier ways of thinking. There are many ways to exercise, from morning walks to kickboxing classes.
7. Eat Nutritious Meals
Brain health is directly impacted by nutrition. Eat a mostly balanced diet of whole foods and prioritize hydration. Protein, healthy fats, whole grains, fiber, and natural vitamin sources all contribute to your energy level. It can be beneficial to minimize the highly-processed foods in your pantry and to enjoy homemade meals.
8. Limit Caffeine
Each individual responds differently to caffeine consumption, and it can heighten feelings of anxiety or restlessness. You may eliminate caffeine from your routine entirely, or you could establish boundaries in your day. For example, you might have one or two cups of a caffeinated beverage in the morning and avoid caffeine in the afternoon.
9. Scale Back Screen Time
Reduce screen time on your laptop or phone to cultivate good sleep hygiene. Less screen time can also translate to more time for positive offline hobbies. Set reminders for logging off of social media or create a device locker for offline evenings.
10. Talk to a Therapist
A qualified therapist can help you to identify the source of your struggles and find solutions in a clinical arena. Your primary care doctor may be able to recommend a therapist in your area, or you may find a provider who offers telehealth services.
You have the power to ease feelings of anxiety and to access a healthier future.
