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 this plague that continually affects your life. Don’t let 24 hours fall into the hands of distress when you can reduce your anxiety with these accessible tips that take only 15 minutes of your day.
Take a deep breath. It sounds simple, but it is very effective. Breathing should be the first thing to do when your anxiety starts to spike. Proper diaphragmatic breathing reduces anxiety by activating the relaxation response in your body by lowering blood pressure and slowing the heart rate.
Keep your shoulders and chest area fairly relaxed and still then proceed to inhale to the count of 4, hold your breath for 2 seconds, and then exhale slowly through the mouth until the count of 4. After 6 to 8 times of repeating this technique, your anxiety levels should start to feel significantly lower. Try calm breathing at minimum twice a day and as many times as necessary. Meditating is another activity that you can perform while doing this. Meditating makes you more resilient to stress and helps you tackle your anxiety by finding and resolving the source of it.
Face Your Anxiety
As hard as it may be to face your anxiety, don’t run away from it. It will only bother you more. Many studies show going out to do activities in the fresh air is a healthy way to reduce anxiety and many other negative emotions. Just do anything you would normally do inside your home somewhere outside. Even if it’s just for a few minutes. It only 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. Eating your lunch, browsing the web on a mobile device, exercising, and meditation are all activities that you can take to the outdoors comfortably.
In addition to not isolating yourself physically, do not isolate yourself socially either. Reach out to friends and talk to others. Face to face conversation is recommended, but even phone calls or text messages are good alternatives to turn to.
Don’t keep everything bottled inside and 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. 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 for this. 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 nothing does that better than a fluffy, cuddly bear.
As it’s important to face your anxiety, it is also important for you to accept it. Anxiety is just a feeling like any other. Reminding yourself that it’s an emotional reaction is the first step to accepting it. However, accepting it doesn’t mean that you have to like it or continue suffering. It’s natural and common for people to experience anxiety and learning how to control it and not letting it control you is the goal.