Do you suffer from the feeling of a “fast” heart beat in response to a stressful situation? If yes, then you might be doing things that inadvertently power up your anxiety. Such as hyper-focusing on the future and getting carried away by a number of what-if’s. But how do you reduce your stress right now?
There are an infinite number of what-if’s that you deal with on a daily basis. You might even wish to clobber yourself for allowing your anxiety to get the best of you... You might also begin to believe in your negative thoughts! Among other self-soothing techniques, you can also opt for the best supplements for anxiety which can uplift your mood. There are many tools and techniques which you can use to suppress anxiety effectively. Here, you will find shared healthy ways to cope with your anxiety:
1. Try Breathing Techniques
The first thing you need to do when feeling anxious is to breathe. Deep diaphragmatic breathing is a robust anxiety-reducing technique because it activates the body’s relaxation process. It supports the body from the fight or flight response of the sympathetic nervous system to relax the nervous system’s response.
So, the next time you are feeling anxious, try slowly inhaling, filling your belly first and then your chest, slowly exhaling to a count of 4 and repeat several times.
2. Accept Anxiousness
Keep in mind that anxiety is just a feeling and an emotional reaction. Remind yourself that you just have to accept it.
Embracing is influential because trying to eliminate anxiety often worsens it. It just halts the idea that your anxiety is unbearable. However, accepting your anxiety doesn’t mean liking it or banishing you to a miserable existence.
It merely means that you would benefit by accepting reality as it is.
3. Question Your Thoughts
When you are anxious, your brain starts coming up with all types of weird ideas, many of which are highly impractical and unlikely to occur. These only heighten an individual’s already anxious state. Like for example, if you are about to give a wedding toast. You could be getting nervous about your impending speech; for such scenarios, think about the worst case.
You can question challenging thoughts like:
- Is this likely to happen?
- What should I do?
- Is this worry real?
- If the lesser possible outcome happens, what would be so bad about that?
- What should you do to develop a plan for whatever life may bring?
4. Observe Without Judgement
Anxiety is future related state of mind. So, instead of worrying about what’s going to happen, practice observing your feelings, your thoughts, your sensations, without concern or without judgment.
Bring yourself back to present, ask yourself: what’s happening in this moment, ask yourself, am I in a safe place? Do you need to do anything, now? So, if the answer is no, check in with yourself later in the day to revisit your worries so those distant scenarios don’t throw you off track. Allow the present to be “in the moment” and your mind will refocus on the task in front of you.
5. Focus on Meaningful Activities
When people are anxious, mostly they are obsessing regarding something that might happen in the future. Instead pause, breathe and pay attention to what’s going on right now. So, when something bad is going-on, focus on the present moment which will enhance your ability to manage the situation.
One of the worst things you can do while you are feeling anxious... is to sit around passively obsessing about how you feel. When you complete what you need to get done it teaches you key lessons. So, while your mind might be getting ahead of yourself, you will be able to live your life in the moment, even though you are anxious.
Our Expert Doctors Suggest Lifestyle and Home RemediesWhile most people with anxiety disorders need psychotherapy or medications to get anxiety under control, lifestyle changes also can make a big difference. Here's what you can do:
- Keep physically active. Develop a routine so that you're physically active most days of the week. Exercise is a powerful stress reducer. It may improve your mood and help you stay healthy. Start out slowly and gradually increase the amount and intensity of your activities.
- Avoid alcohol and recreational drugs. These substances can cause or worsen anxiety. If you can't quit on your own, see your doctor or find a support group to help you.
- Quit smoking and cut back or quit drinking caffeinated beverages.Both nicotine and caffeine can worsen anxiety.
- Use stress management and relaxation techniques.Visualization techniques, meditation and yoga are examples of relaxation techniques that can ease anxiety.
- Make sleep a priority.Do what you can to make sure you're getting enough sleep to feel rested. If you aren't sleeping well, see your doctor.
- Eat healthy.Healthy eating — such as focusing on vegetables, fruits, whole grains and fish — may be linked to reduced anxiety, but more research is needed.
If you notice that the above tips or home remedies are not working for you, consider seeing a professional for help. Especially if you believe you have acute anxiety and it’s interfering with daily activities while causing physical symptoms.
With a mental health professional streamlining the process of recognizing your triggers, maintaining long-term strategies through behavioral therapy, medications and more, you’ll be able to focus on what steps you should be taking.
If your anxiety stems from a trauma which you have undergone in the past, it can be helpful for you to work through that with a licensed therapist. You do have options, from home remedies and amazing supplements that are known to help. More Natural Healing manufacturers some of the best stress relief supplements on the market. Check out their calming supplement aids, like Neuro Force and Focus or Zen-Kala Gold to improve your quality of sleep which can refresh you and could be all that you need to refocus your mind and move forward.
Our blog post is a collaborative effort by the founders of More Natural Healing in conjunction with Editors of Renewed Health Alliance, and our board of advisors including doctors, herbalists, and experts in using natural herbs and supplements to enhance our daily lives. We only provide information that has been researched, validated, and vetted for our posts and includes validation from experts in the herbal community.