Snap out of it.
If you suffer from anxiety, you’ve probably heard these words before. Anxiety disorders are often misunderstood and people often think that you can overcome anxiety by willpower alone. While this is not possible and it is very important to seek proffesional help, here are a few tricks you can try to help manage your symptoms.
1. Go for a walk in nature.
The amygdala is the part of your brain that regulates your emotion, fear and motivation. It is not very complicated. It can do only one thing at a time. So, when you’re walking, the amygdala focuses on that activity and shuts your anxiety out.
2. Go for a run
When stress affects the brain the rest of the body takes a hit too. But, when your body feels better, your mind will too. Exercise produce chemicals in the brain which, among other things, help you to sleep better and better sleep reduces your anxiety.
3. Refocus your attention
Perhaps you are not seeing the big picture. Anxiety makes our minds focus only on the immediate threat it imagines. Ask yourself whether the situation is really as bad as your anxiety indicates. Are you in real danger? If not, then then there is no need to worry.
4. Just breathe
Anxiety can make you breathe faster and that can can put your body under pressure and make the rest of your symptoms worse. Take slow, deep breaths to calm yourself. Don’t worry about counting breaths. Just focus on inhaling and exhaling evenly. This will help slow down and center your racing mind.
5. Try meditation
Research has determined that the number one use for meditation is anxiety relief. Regular meditation will reduce your symptoms. It can also change the structure and function of your brain and even reverse the damage caused by your anxiety.
6. Do something creative
A recent study indicates that art allows people to forget about their anxiety for a little while. Being completely focused on a DIY or craft project can have a similar effect to meditation.
7. Get help
If anxiety has an impact on your quality of life, that’s reason enough to see an anxiety therapist. When anxiety symptoms are controlling your life, damaging your relationships and stealing your sleep, a qualified anxiety therapist is your best bet.
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(2) Anxiety and Depression Association of America. Exercise for Stress and Anxiety. Retrieved from https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety
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(5) Goyal, M (2014, March). Meditation Programs for Psychological Stress and Well-being. Retrieved from https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1809754
(6) Johnson, L (2017, May 19). The mental health benefits of crafting. Retrieved from https://www.healthline.com/health/diy-depression-therapy-how-the-arts-can-heal#1
(7) Esposito, L (2014, May 14). 22 Quick Tips to Change Your Anxiety Forever. Retrieved from https://www.psychologytoday.com/us/blog/anxiety-zen/201405/22-quick-tips-change-your-anxiety-forever