Friday, May 25, 2012

Ways to Reduce Anxiety

Ways to Reduce Anxiety

We all deal with anxiety from time to time. When we’re minutes before a very important event, like giving speech to a huge crowd, taking a major test, undergoing surgical operation or skydiving, we find ourselves uncontrollably nervous----our hearts beat fast, our palms sweat excessively and our breathing becomes difficult and shallow. Don’t worry, these are normal. It’s in our human nature to feel panicky when we perceive that threat is forthcoming.

We however experience varying levels of anxiety; some have mild episodes while others have very high anxiety levels that could stop them from enjoying life to the fullest. In certain severe cases, it is recommended to see the doctor. Otherwise, you can take the following tips in controlling the anxiety you encounter daily.

Deep breathing and meditation

Breathe deeply whenever anxiety attacks, as it will help lighten the chest. As you make a good deep exhalation, imagine as if all your troubles and concerns are released from your body. The same goes with meditation. Meditating regularly for at least 15 minutes a day will help calm your muscle groups as well as aid to a good night sleep.

Reduce your coffee intake

You may be unwilling to decrease the steaming cups of coffee you take daily. Why would you give up caffeine when its stimulating kick helps you stay awake, right? Exactly. Caffeine stimulates the nervous system, thus instantly intensifying your anxiety, leaving you more depressed than before. Exchange your coffee with a good cup of tea, milk or orange juice during breaks to keep you calm and still throughout the day.

Stretch before you sleep

Make it a habit to stretch your muscles before hitting the bed. Mild stretching, even for just 5 minutes, will help relieve the stress in your muscles, thus relaxing your entire body. This is an effective way in having a good continuous sleep, especially if anxiety causes you to be insomniac.

Eat chocolate

Free yourself from your diet once in a while and grab that frozen bar of chocolate in the fridge. Occasional chocolate indulging is not bad, even science proves it. You may notice that you feel instantly cheerful on the first bite. That’s because the chocolate stimulates the production of phenylethylamine, a “happy” substance responsible for heightening the enthusiasm while suppressing depression.




Have a positive self-talk

Every one of us has a different approach to the same issue we encounter. You may react worriedly, violently, peacefully, naively---it all depends on how you talk to yourself. The human mind is like an empty glass. If you fill it with the negative thoughts, surely negativism will define you. If you feed the happy, hopeful and optimistic feelings into it, then you will likely feel less anxious about what the future may bring. Learn to control how you talk to yourself and allow the positive feelings in the world to flood your mind.

Be assertive

Express your inner dreams and strive to achieve them. Erase all your thoughts of being incapable and inferior because you, like anyone else, is worthy of the same place in this world. You deserve to love and be loved, to be happy and respected, as well as to reject, get hurt, fail and cry. Believe in yourself, your abilities and talents, and use them to get what you wish for.


Smile---and let the world know that you’re going to be okay despite the tension inside you. Think of the happy moments when you made a genuine wide smile in your face. Smile even if you don’t feel doing it and you’ll be surprised on how you will instantly lightened up. Consciously begin the joy in your heart, and share this to others. They will likely return a broad smile to you before they notice it.

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