7 SIMPLE AND EFFECTIVE TECHNIQUES FOR REDUCING ANXIETY
We all feel anxious at times. Feelings of anxiety is a normal part of life. The American Psychological Association defined Anxiety an emotion charaterized by feelings of tension, worried thoughts and physical changes such as sweating, tremblling, or rapid heartbeat. Are you feeling anxious about work, a relationship, travelling, or making an important decision? When anxiety creates a great deal of distress, it can then interfere with your ability to lead a normal life. In order to reduce feelings of anxiety, the following six simple techniques will help you to more effectively manage your thoughts and feelings: They include:
- Getting adequate
Not getting the proper rest at night can increase one’s level of anxiety. Research by the National Sleep Foundation recommends that adults need about 7 to 9 hours of sleep per night and children require even more hours to function effectively. Inconsistent sleep can be detrimental to our bodies. It can often lead to have some serious consequences including an increased level of anxiety and stress. It is therefore recommended that getting full seven to nine hours per night will make a big difference in keeping anxiety levels down.
- Take a deep breath.
The first thing to do when you get anxious is to breathe. Deep breathing helps the body to be in a relaxed state. It helps to calm the mind. Try slowly inhaling to a count of 4 from your diaphragm, and then slowly exhaling to a count of 4. Repeat these steps until you feel relaxed.
- Find time to be silent.
We are bombarded with technology every moment of the day. It’s difficult to unplug and find time to be silent. However, in order to feel a sense of peace and to reduce anxiety, we must find time to completely disconnect, even if it’s for a few minutes a day. Research has shown that too much noice can increase stress, so finding time to be silent can reduce it.
- Remember to laugh
Research suggests that laughter can reduce symptoms of depression and anxiety. Remembering to have a good belly laugh will help to let go of our anxious thoughts. Laughter relaxes the muscles in the body and eases our anxiety and stress. It releases endorphins, which is a chemical in our body that suppresses pain and helps us to feel better. Find something to laugh about every day.
- Meditatation is the Key
Meditation involves learning how to train the mind. When meditation is incorporated into your daily practice, it helps with relaxation, therefore reducing anxiety. One of the techniques used for meditation is to focus on the breath. Since focusing the mind can be difficult for a number of people, the best way to begin is to try it for a few minutes, then work up to longer durations. There are various meditation techniques. Find one that is right for you to decrease your level of anxiety.
- Incorporate Spiritual Practices
Prayer and other spiritual practices such as church attendance is a great way to reduce stress. Prayer is seen as the spiritual tool that allows us to communicate to God. This connection with the Creator reminds us that we do not have to carry our burdens or anxiety alone. When we gather with other people to worship, it often gives a sense of peace. Remember to activate your spiritual practice to help reduce anxiety.
- Plan ahead
Reduce anxious thoughts by preparing for the day ahead. When a to-do list or schedule is used, it provides structure and creates a sense of productivity. It provides a sense of control of your environment and allows you to have good habits. So take a few minutes before you go to bed or at the beginning of your day to write down the things you need to accomplish. Get organized!
Please contact Lifeenrichmentcounseling.com to get support with anxiety and other mental health needs.
Life Enrichment Counseling Center, Inc., provides holistic counseling services for children, adolescents, adult, couples and families in Northern, VA and Washington, DC.