Did you know that one in every 13 people suffers from anxiety? Which means that of the world’s population, just over 7 percent of people suffer from the condition. So, if you suffer from stress or anxiety, don’t worry, you are not alone.
Fortunately, there are many different ways to help ease anxiety and fear. However, the feeling of being anxious won’t just disappear overnight. Reducing the anxiety you feel takes time and the implementation of gradual changes into your lifestyle.
To help treat the condition, you will need to make long-term changes to your everyday life. However, this may take some time. So, whilst you are changing your lifestyle, there are simple things you can do to help ease your anxiety.
For simple ways to relieve your anxiety, we have put together a list of helpful tips below:
Exercise on a regular basis
Don’t forget that exercise is just as essential for your mental health as it is for your physical well being. Whilst most people understand why exercise is essential for keeping fit and healthy, it is easy to forget that exercise is also vital for your mental health.
If you suffer from anxiety or any other mental condition like depression, it is crucial that you find the time to exercise. Getting moving promotes healthy blood flow, can improve neurotransmitter regulation and soothes anxious feelings. Studies show that regular exercise can be as powerful as certain medications for treating mental health conditions like anxiety.
Make sure to set aside time each day to exercise. To help increase your blood flow and soothe your mind, ensure that you take part in at least five sessions of cardiovascular exercise each week. Things like running, jogging, cycling, and swimming are all excellent examples of cardiovascular exercise.
Practice relaxation techniques
Practicing relaxation strategies is a great way to help reduce anxiety and stress. Whilst they do take some time to kick in, relaxation methods can be an incredibly effective way of managing your stress levels.
However, many people give up on using relaxation to manage anxiety because they don’t feel it works quickly enough. No matter how you feel, don’t give up, stick with it, and you will see incredible results. It just takes time that’s all.
The best relaxation techniques to try are meditation and visualization:
Visualization is the strategy of relaxing by picturing a calming place, scene or image in your mind. There are many different forms of visualization you can try, and you can even use special visualization scripts to help you. Some visualization ideas are to picture things like beaches, forests or a candle flame. Many people find that using scripts helps them to find their peaceful place more easily.
Meditation is a technique that can be used to convert the mind. Meditational techniques tend to be practices that develop concentration, clarity and positivity. As well as a calm mindset.
Some people struggle to meditate or clear their mind at home, in this case it might be a good idea to enroll in a class. Both, yoga and Pilates classes can offer excellent meditational exercise opportunities.
Get enough sleep
People who don’t sleep properly are more prone to anxiety and its symptoms. Getting a good night’s sleep is one of the best ways to reduce your stress and manage your anxiety levels. By not getting enough sleep, your anxiety symptoms will only increase.
Did you know that sleep is designed to help control your stress levels? So, if you aren’t getting at least eight hours of sleep each night, it is important to change that.
Don’t take things too seriously. Make time to have some fun. If particular worries cause you to become anxious, try to make them more manageable by making them fun. For example, if you find commuting to work stressful, try to come up with fun ways to distract yourself from the stress. If you drive to work, why not invest in some CD audio books by your favourite author and listen to them whilst you travel.
Make sure that you spend some of your free time doing fun things with your friends, family or partner. Go on day trips to new and exciting places, go for a champagne picnic in the park, spend the afternoon snuggled up at the movies. Get out and about and have some fun.
Do things that make you happy
If you have hobbies you enjoy, like painting, playing a musical instrument or blogging, ensure you make time to do it. Set aside a few nights each week to focus on your favourite hobby. Simply by spending time doing the things that make you smile, you will become happier and less anxious.
Seek professional help
If you find that managing your anxiety isn’t enough, make an appointment to speak to a professional about treating it properly.
You can either make an appointment to talk to a mental health advisor or therapist, to discuss your treatment options. Or, you could visit a chiropractor to discuss chiropractic treatments for anxiety and depression.
Just make sure that you feel comfortable and can talk openly with the doctor or therapist you choose.
If you are feeling nervous or a little bit down, find ways to keep yourself distracted from any negative feelings. Distracting yourself is an excellent way to help control your anxiety.
Don’t sit and worry, get up and do something about it. Play some upbeat music, watch a funny movie, spend time with friends or do any other distracting activity. Anxiety can take hold of your thoughts, so don’t give it time to do so. Spend as little time thinking and worrying as possible, and spend more time keeping busy. The busier you are, the less time you will have to worry.
Whether you are feeling worried or nervous or are in a happy mood, make sure to socialise on a regular basis. Spending time with friends is an excellent way to help manage and control your worries and keep yourself busy.
Set aside a couple of nights a week to go out and spend time with friends. Go to dinner, see a movie or just go for a drink. Just make sure to get out the house as often as you can.