Anxiety. The single word itself might describe the entire day for you. Anxiety is a feeling of uneasiness and fear that can linger in your mind and grow over time, zapping your life of happiness and calmness. However, there are many things you can do to combat what seems like a plague that continually affects your life. Don’t let another 24 hours go by with worry; instead, start to use these tips for how to ease your anxiety that take only minutes in your day.
As hard as it can be to face anxiety, it’s far better to do so than to run away from it. Otherwise, if you don’t get to the root of the worry, anxiety will only bother you more.
So, how do you start?
Get out of the house
Research shows that going out to do activities in nature is a healthy way to reduce anxiety and many other negative emotions. And, no, that doesn’t have to mean going out on a wildnerness retreat.
Instead, it could be as simple as doing anything you would normally do inside your home somewhere outside. Even if it’s only for a few minutes.
It takes as little as five minutes outside for nature to start boosting your mood. Take advantage of opportunities to visit a green space as often as possible.
There are many everyday activities that you can take outside:
- Eating lunch
- Browsing the web on a mobile device
A bonus component of taking these types of activities outdoors is that you’re not isolating yourself inside the house. And that brings the next point…
Make an effort to stay social
In addition to not isolating yourself physically, don’t isolate yourself socially either. Reach out to friends and talk to others.
Face-to-face conversation is the best but even phone calls or text messages are good alternatives.
What’s great about these dialogues you’ll have is that they provide an opportunity to talk about what’s going on in your life. In other words, try not to keep everything bottled inside .
Instead, share what’s going on. Not only will the conversation ease you and make you feel more comfortable with yourself, but others can also provide fresh perspectives for how you view things.
Take a deep breath. It sounds simple, right? But I know that when I’m anxious that I often forget to breathe.
But I’m learning to change that as breathing ought to be the first thing to do when anxiety starts to spike. Long, deep breaths can relax your body, helping it calm.
Specifically, proper diaphragmatic breathing provides more oxygen to the brain and stimulates the parasympathetic neverous sytem. All of which brings you closer in connection to body and helps reduce the noisiness of the mind.
As for how exactly to do deep breathing, here are a few quick tips:
- Keep your shoulders and chest area fairly relaxed
- Inhale to the count of 4
- Hold your breath for 2 seconds
- Then exhale slowly through the mouth until the count of 4.
After 6 to 8 times of repeating this technique, your anxiety levels likely start to feel significantly lower than before. Try calm breathing at minimum twice a day and as many times as necessary.
Meditating is another activity that may work for you for how to reduce anxiety. Meditating makes you more resilient to stress and helps you tackle your anxiety by finding and resolving the source of it.
Of course, the idea of meditating is not to have a goal; it is about freeing the mind. But it’s really helpful, as I learned from listening to a meditative audio on CD shortly after being diagnosed with Generalized Anxiety Disorder.
Below is an example of a short meditation designed to help with letting go of anxiety (a little under 10 minutes in length). Many others are available on YouTube.
A teddy bear can help with how to ease your anxiety
If some matters are too personal for you to speak openly about, you still don’t have to be alone. Shockingly, owning a teddy bear can prove beneficial in anxious moments.
A teddy bear can reduce anxiety by providing comfort and therapeutic effects, even for an adult. Psychologists suggest to touch or hold an object associated with positive feelings and a terrific example of that type of item is a fluffy, cuddly bear.
A final thought on how to ease your anxiety
Accepting anxiety doesn’t mean that you have to like it or continue to suffer silently. Personally, I found speaking with others, including friends, family, and a therapist, was helpful, along with using a meditation audio. Of course, what works for one person doesn’t necessarily suit another person, so try a few things to see what’s best for you.
Learning how to control the anxiety and not let it control you is the goal here. Wishing you all the best.