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6 Ways To Deal With Anxiety

6 Ways To Deal With Anxiety

Anxiety is arguably one of the more challenging parts of the human experience. Whether you are coping with frequent anxiety or you’re feeling particularly anxious about a situation, it can be difficult to overcome. So perhaps it is more about dealing with or managing the anxiety. Dan Garner offers six techniques you can use;

We all experience anxiety at times. Occasional anxiety is natural and manageable. Unfortunately, the busy pace of modern life leaves seven out of ten adults experiencing stress and anxiety on a daily basis. Sadly, chronic worry and anxiety can rob you of your happiness. When anxiety starts to interfere with your ability to be happy and have a functional life it’s time to take action.

There have been times in my life that I’ve let anxiety get the best of me, but with years of study and a little trial and error I’ve found the following methods to effectively conquer anxiety.

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Use Mindfulness to Understand Your Anxiety

Pay attention to your thoughts. Learn what triggers your anxiety and identify your concerns.When we identify our fears then we can question their validity and find solutions when necessary. Often worrying is wasted energy with your mind running through various doomsday scenarios. It is rarely productive.

Understand that although the things that trigger your anxiety may come from the outside world, your anxiety itself is self-generated. Your internal dialogue and thoughts are what maintain your anxiety. Listen to and identify your internal dialogue.

Write a list of your worries and fears, then decide if they are valid. If they are, then search for solutions. If not, let them go. When you hear the ‘tapes’ of fear and worry playing over and over in your mind, observe them but do not give them power. Watch them and let them go.

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Meditation

I’ve found quiet meditation to be the most important factor in dealing with anxiety. When we stay too busy or distracted then our fears or concerns lie below the surface and fester. It is important to spend a few moments every day meditating and becoming aware of our thoughts and emotions.

If we are used to being busy or preoccupied then quiet time and mindfulness can first lead to an increase in anxiety before it gets better. Unfortunately, many people stop meditating when they start to experience increased anxiety. They keep themselves busy or preoccupied to try and escape their heightened anxiety but it won’t go away. We must face ourselves and our fears if we are to get better.When you first begin (or restart) a meditation program, give it a few days. Try and push through the initial uncomfort and see if you don’t feel more calm with a daily meditation practice.

Talk to Someone

Some of my most enlightening moments have come from discussing my fears with someone else. After weeks or months of keeping it bottled up inside, I would finally bring it up in conversation and it was like a veil was lifted as I realized that either my concern was exaggerated or more easily solved than I originally thought. Just talking to someone will help.

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ry talking to a friend or family member about your problems. In some cases it may be prudent to seek a professional counsellor. Don’t let pride stop you from getting your life back.

Get Some Exercise

I regret it every time that I stop getting enough physical exercise. When I am maintaining my exercise routine I am calmer, happier, and I feel in control of my life. Exercise basically burns away the chemicals like norepinephrine and cortisol which cause stress. Vigorous exercise will also produce endorphins which enhance our sense of well being. A brisk walk or bike ride can immediately reduce stress and anxiety but to reap the full benefits exercise it should be routine. Make it a practice to exercise at least 30 minutes each day.

Get Adequate Sleep

I know, this sounds like a Catch-22. You can’t sleep because you’re worried, but your anxiety builds because you aren’t getting enough sleep.

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You must find a way to break the cycle. Make sure that you aren’t taking in too much caffeine. Perform a physical activity until you are exhausted. I personally do not like using medications, but talk to your doctor if you can’t solve the problem yourself. Proper sleep is essential to a happy and productive life.

Practice Living in the Present

When I say practice, I mean just that. Most of us spend the majority of our time thinking about the future so it can be very hard to be fully present here and now. Start by doing it for short periods of time -practice.  Take 30 minutes and sit in the sun not thinking about anything – just enjoy the sun. It’s hard, I know, but with practice you can learn to do it.  I’m now able to take entire days off from worrying or thinking about the future. It is great to just enjoy the moment or an afternoon with no worry or anxiety at all.

For quick, short term methods of lessening anxiety check out my article from last year – 51 Great Ways to Relieve Stress.If you need more help working through fear and anxiety then I highly recommend Fear: Essential Wisdom for Getting Through the Storm by Thich Nhat Hanh. It is an in-depth look at our deepest sources of fear and how to get past it and live a meaningful life. The ebook version is very affordable.

6 Tips For Dealing With Anxiety | Zen Presence

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Siobhan Harmer

Siobhan is a passionate writer sharing about motivation and happiness tips on Lifehack.

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Last Updated on January 11, 2021

11 Hidden Benefits of Using Oil Diffusers

11 Hidden Benefits of Using Oil Diffusers

Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

Read on for 11 hidden benefits of using oil diffusers.

1. Safe Scents That Make Sense

Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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2. Stress Relief

Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

3. Improved Sleep

Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

4. Appetite Control

Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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5. Bacteria and Mold Killing

When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

6. Decongestion and Mucus Control

Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

7. Mosquito Repellant

Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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8. Pain Relief

While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

9. The New Anti-Viral

Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

10. Improved Cognitive Function

Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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11. Money Saving

With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

Featured photo credit: Jopeel Quimpo via unsplash.com

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