Many cases of a migraine, allergies, inability to sleep soundly, muscle pain, indigestion, stomach upsets, malaise, bad temper, and others have been found to have no physical basis at all. A deeper and closer look at the person’s condition often indicates that these physical problems can be traced to chronic anxiety. It is of paramount import then that we learn how to reduce anxiety.
There are certain things you can do to help you manage your anxiety attacks and keep them in control. These are no one-shot deals. Anxiety, especially if it is of the chronic type, requires a lot of understanding. It calls for making changes in the general way we think and behaves in reaction to situations so that these situations’ ability to make us anxious is tempered to as great a degree as possible. You will need a clear sense of purpose, resolve, and persistence to take these steps on how to reduce anxiety.
• Determine what exactly it is that is causing your anxiety. If you can pin down the reasons why you are so anxious, then you can take concrete steps to solve the problem. Stress can usually be traced to personal, as well as to work-related issues. But if you cannot pinpoint a precise cause, do not despair. Some cases of anxiety are of a vague general nature. If your situation falls under this category, there are other means to help you cope with your anxieties.
• Make sure that, no matter how busy you are, you can incorporate some variety of physical exercise into your schedule. Regular physical exercise keeps anxiety at bay. It releases “good” chemicals like serotonin which helps the body to calm down and loosen up. It is also a great contributing factor in getting a good night’s sleep. Physical exercise also helps to burn adrenaline and cortisol, chemicals which induce anxiety.
• Learn the proper techniques of breathing. Learn to breathe deeply and slowly. This style tends to help you unwind. When done consciously during a panic attack, deep breathing goes a long way to help you regain your composure and equanimity.
• Learn to meditate. Meditation and yoga are fast getting attention as effective techniques for relaxation. They both underscore the importance of the mind-body connection. Yoga promotes the use of stretches and poses which enable the blood to circulate effectively, and body to become flexible and agile. Meditation calls for mental exercises and thought-centering to promote positive energy and serenity. Both yoga and meditation seek to improve physical, mental, and emotional conditioning,
• Cultivate an engaging interest or leisure pursuit. If your mind and hands are engaged in something that you find immensely interesting and satisfying, the less likely you are to feed your anxieties.
• Eat to promote health. Minimize or avoid alcoholic beverages, caffeine, and too much sugar. They tend to promote an excited, keyed-up frame of mind, not at all conducive to reducing anxiety. Load up on veggies and fruits.
• Consider incorporating herbs into your diet. Research indicates that there are certain herbs which soothe ruffled feeling and promote a calm, serene demeanor. With this in mind, more and more people have taken to adding herbs like lemon balm and chamomile in their teas. The practice of partaking of tea alone or with friends, in a leisurely manner, tends to soothe, more so if herbal blends are added in.
• Consider taking medications. There are certain medications which bring down anxiety levels. This should be the last recourse, though, only to be considered when the condition is of a severe nature. Medical consultation is a must.2016-08-19