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5 Unusual (But Effective) Techniques to Overcome Anxiety

5 Unusual (But Effective) Techniques to Overcome Anxiety

Being nervous or anxious is something that happens to everyone from time to time. Whether it’s fear of public speaking or stress from a personal struggle, anxiety is a fairly common occurrence. Unfortunately, occasional anxiety can develop into something more serious as the time goes on, and this is how it becomes a disorder. It can become so bad that it takes over your life and becomes a daily struggle.

Luckily, there are many ways to fight anxiety. In very serious cases, you should consider consulting a qualified therapist. Alternatively, you could try out some of the solutions below. These are the things you could do at home in your free time or at any time you want.

1. Sing your favorite song

Music has a calming and relaxing effect on human beings. More importantly, music can heal us. We listen to it when we are sad, happy, or while working or cleaning. Everywhere we go we tend to be surrounded by music. That being said, we as individuals have our own favorite types of music or a specific song that we enjoy. And each time we hear this song, we tend to feel much better.

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So, next time you feel anxious or nervous about something, putting on your favorite tune might be a good idea. Try singing along and getting into the groove. Singing loudly is a great way of letting all those pent up emotions out. Choir singing in particular has been shown to significantly improve your mood.

Give singing a shot. It will improve your mental state and make you happier, and you’ll eventually be able to use it to overcome anxiety whenever you feel it coming on.

2. Start drawing or coloring

Art therapy is another way of dealing with anxiety. Drawing has an incredibly relaxing effect on us. It keeps you calm and focused. Also, you get lost while drawing or painting, so you forget about your worries for a moment. Therefore, if you are feeling uneasy, pick up a pen or a brush and start creating.

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For example, you could buy some watercolors and watercolor canvas, or you could simply buy an adult coloring book (these are trendy at the moment) and start filling it in. In addition to being a wonderful therapy tool, they are great for killing time and unleashing your inner child.

3. Get a punching bag and a set of gloves

Another interesting way you could fight off anxiety is to literally fight it off. Any form of physical exercise is good for you, but actually punching something seems to work wonders for both fitness and stress relief. This will give you the opportunity to get rid of all the negativity and bad emotions, and the heavy bag can take a whole lot of punishment without complaining. Just remember to get the techniques down first, stretch beforehand, and properly protect your hands.

4. Focus on household chores

Our emotional state depends on the people around us as well as our physical surroundings. If your house or apartment is organized, you will feel the same way. If you live in a messy environment, however, then your emotions will be all over the place, too. This is why cleaning your house – that is, focusing on household chores – is a nice way to fight anxiety.

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Just think about it: don’t you feel better when your house is clean, when there are no clothes on the floor, dirty dishes in the sink, or dust all over the place? Clutter just makes you feel more stressed and under pressure, as if there is a heavy load hanging above your head, waiting to explode. Tidying up is good for you, so get down to business as soon as possible.

5. Hear out the voice of doubt, then prove it wrong

Being confident is key when facing anxiety. If you do not believe in yourself, getting better only becomes more difficult. More importantly, letting others get you down is out of the question and should not be tolerated. Fortunately, there are methods you can use to silence your critical inner voice and overcome anxiety.

For example, you could practice being in uncomfortable and intimidating situations. This will give you an insight into the proper reactions and solutions. Being confronted by a friend or critiqued by a boss are just some of the many examples. Moreover, you can take up a new course where you will be surrounded by new people. This is a good way to push your limits and build confidence. And lastly, you can find a support group and share your thoughts with them. Let them help you and give advice on how to overcome anxiety.

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Before attempting any of these options, you should consult a professional. When you get the green light, feel free to do anything in your power to fight this issue. Finally, remember to be hopeful and positive through it all – it’s the only way to prevail.

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Aleksandar Ilic

Blogger, Social Media Butterfly, Guitarist

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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