All of us experience anxiety from time to time. You don’t want to automatically turn to medication, especially if your worries are temporary. Fortunately, you can do something about it using these seven sure-fire ways to dealing with anxiety.
From making a list to deep breathing, you’re bound to find something that will help curb that nervous feeling.
1. Make a List
When you have a long list of things to do, that can make anyone feel anxious. Try writing down all the things that are making your mind feel nervous, especially at night. The act of getting it down on paper can help put your mind at ease. You’ll remember what you need to do and you can check them off your list as you go.
Just doing a little bit of deep breathing can calm you down immediately. Practicing a routine of daily meditation – in the morning, at night, or both – can do wonders for your anxiety levels.
If you’ve never done this before, sit in a quiet place where you won’t be disturbed. Begin by taking 10 deep breaths. Take your time with these. You can continue taking deep breaths, or begin to focus on a single word or phrase. The word you choose can be something positive, such as “peace,” or “love,” or a phrase such as, “I am calm.” When you feel your mind wandering, gently let those thoughts go and re-focus your mind on the word or phrase you have chosen.
At first, this exercise can be difficult. But remember, the idea is just to focus on breathing. Begin by doing this for a few minutes each day, and work up to ten or fifteen minutes.
Of course, if you experience discomfort, stop immediately and do something else to help deal with your anxiety.
Exercise is a proven way to reduce stress and anxiousness. You can take your worries out on the activities at hand. If you like tennis, for example, the act of hitting the ball back and forth can really help direct your anxious energy in healthful ways.
Walking is another good activity. You can walk around the block for a short ten-minute walk, head to a park, or walk along a trail. The act of getting outside can give you room to breathe, allow you to enjoy the the sounds of nature, and otherwise enjoy some peace and quiet.
Whatever exercise you prefer, make a point in doing it regularly – that can definitely help.
Just the scent of lavender can help reduce stress and blood pressure. Scientists have documented its calming benefits.
Start with some lavender essential oil or incense. Dab a drop of essential oil on each temple. Sit quietly or lie down and let the aroma help to relax you.
Lavender incense works, as well, though it’s not as potent as the essential oil and some find the smoke from the incense overpowering – just watch out for that. Light an incense stick and let the aroma fill the room. Again, sit quietly for a few moments and breathe in the scent.
The act of making tea is a calming process. It makes you slow down and sip. You can’t gulp a steaming drink.
Some good varieties to choose for relaxing are lavender, chamomile, or ginger. Lavender and chamomile are both calming; ginger can help calm a nervous stomach.
Pour freshly drawn water into a tea kettle and let it just get to boiling. Pour over tea bag or loose leaf tea, and let it steep until cool enough to drink. Sit in a quiet spot and turn off all noise: cell phones, music, televisions, radios, etc. Sip your tea for 20 minutes while purposefully turning your attention away from the thoughts that make your stress levels rise.
6. Soothing Music
Turn on some soothing music. Many different genres of music exist that can help calm the mind. Classical, Zen, meditation, Native American flute music, or other similar types of soothing sounds are good choices.
If you don’t have your own music, you can find an internet radio station for this purpose, an iPod, mp4 player, or even turn it to the meditation station if you have satellite television. While listening to music, you can sit quietly or do another calm activity to help put your mind at ease: read, create art, write, etc.
Head to your nearest yoga center for complete guidance on how to do this activity. You can also find videos on the internet or if you have a game console, you can purchase a yoga video. Just keep in mind that you won’t have the precise guidance that you would with a yoga instructor.
Yoga involves breathing and precise body movements that are designed to help focus the mind. You must concentrate on the movements to perform the yoga exercises correctly. As such, you shift your attention away from daily issues and onto figuring out the correct yoga position.
Reduce Your Anxiety
Some of the suggestions on this list will take more time than others on how to manage anxiety. From soothing music to meditation, you can actively address your symptoms by trying these different activities and get on with your life.
This list is not intended to diagnose any condition. It is important to remember that if these methods don’t help, or if you experience extreme discomfort or prolonged anxiety, seek the advice of a doctor.