5 Ways to Deal With Anxiety

Stress and anxious feelings are becoming more and more normal in everyday life. However, feeling like you’re struggling constantly shouldn’t be the case. Anxiety can come from many sources, but no matter the cause, there are ways to alleviate your symptoms and improve your quality of life.

1. Control Your Breathing

Breathing is something so incredibly powerful that it is also often taken for granted. You come into this world automatically breathing and usually don’t take too much time worrying about the proper technique. It just comes naturally.

When anxiety hits, breathing can become rapid and shallow. Your body’s carbon dioxide level increases while oxygen levels decrease, causing an elevated heart rate. This will lead to tension, fatigue, and maybe even sweating.

A simple and easy solution is to shift focus to your breathing pattern. Plenty of methods exist, so you can try them out and see which one works for you. A quick internet search can give you a good starting point. You may even find an app that you like to guide you through it.

2. Get Physical

Aside from an injury, there isn’t much out there that a little exercise isn’t good for. The benefits of exercise are high for mental health especially. Not only does moving your body distract you from whatever makes you anxious but there is science behind it.

The movement will ease some of that pent-up tension. Increasing your heart rate in a productive way will increase your brain’s serotonin, GABA, and endocannabinoids—fancy terms for anti-anxiety and feel-good chemicals in the brain. It can be as simple as a 30-minute walk outside or a yoga routine. Maybe your body needs a little more, and weight lifting or a cycling class is more your vibe: mix and match. Just find a movement routine that matches your needs.

3. Prioritize Sleep

If you’re struggling with anxiety, your body probably feels like it’s in fight or flight mode. The last thing you want to do is deprive it of its time for rest. When you sleep, your body enters a regeneration mode where it gets rid of toxins and goes through a recovery process that is absolutely necessary to remain healthy.

Research has shown that sleep deprivation leads to higher levels of anxiety. Allowing yourself at least the minimum recommended hours of sleep each night if not more, is a good priority to have. 

4. Laughter Is The Best Medicine

Studies have shown something as simple as a laugh can help boost your mental health. Laughter decreases stress and, in turn, will help reduce your anxiety. It gives your brain a release of dopamine and serotonin, those oh-so-helpful feel-good chemicals.

While it is easier said than done to just laugh about something when you’re in the midst of anxiety, try to find some humor in the day. The luxury of having the internet at the tips of your fingers means you can quickly find some video, meme, or content that may do the trick. Lean on your friends. Turn on a television program that you know will give you what you need. 

5. Stress Management Tactics

Take a step back in times of high stress and anxiety, and know you can get through this. Your anxiety does not define you. Phone a friend and talk with them about whatever is causing you to feel anxious.

Try a quick grounding technique that will bring you back into the present more calmly. Give meditation a try to help recenter your thoughts. Meditation takes some practice, so if you don’t succeed at first, keep working at it.

If your anxiety is a little more persistent, seeking out professional help is always an option. Contact us today for a consultation for anxiety therapy.