Anxiety is tough but sometimes asking for help with your anxiety is even worse. Here are a few techniques you can start using on your own to help fight your anxious mind. As always though, check with your doctor first before beginning any new diet and/or exercise.
Start Deep-Breathing
1. Sit with your eyes closed and turn your attention to your breathing. Breathe naturally without attempting to control your breath.
2. Be aware of the sensation of the breath as it enters and leaves the nostrils. Place one hand on your belly, and the other on your chest. Take a deep breath for a count of four. Hold your breath for a count of three. Exhale for a count of four. The hand on your belly should go in as you inhale, and move out as you exhale.
3. Concentrate on your breath and forget everything else. Your mind will be very busy, and you may even feel that the meditation is making your mind busier, but the reality is you’re just becoming more aware of how busy your mind is.
4. Resist the temptation to follow the different thoughts as they arise, and focus on the sensation of the breath. If you discover that your mind has wandered and is following your thoughts, immediately return it to the breath.
5. Repeat this as many times as necessary until your mind settles on the breath.
Or try various guided relaxation exercises. Here is an example in the following video:
Practice Self-Care
Try to get outside in natural sunlight for 15 minutes a day. This is the best way to naturally increase your vitamin-D levels, which can decrease symptoms of anxiety disorders and depression. A short 15 minute break will not only take your mind of stress, but also let you reap the benefits of outdoor activity. If you’re stuck in an urban area, look for parks or quiet tree-lined streets to take a stroll.
Get a massage, a mani-pedi, or a haircut. If money is tight, look for a discount salon or a training school which offers quality services for people on a budget.
Eliminate Soda or Coffee
That morning cup may jump start your day, but anything with sugar or caffeine will not.
Switch it out for a soothing green tea. Not only does the caffeine jack up your central nervous system, but soda depletes your body of vitamins and minerals and wreaks havoc on your teeth.
Try to drink three cups of chamomile tea a day when you’re feeling anxious
Trim the Fat from Your Budget
Financial stress is a common reason people seek psychotherapy. Debt will keep you up at night and contribute to feelings of low self-worth and hopelessness.
Take charge of your finances and stop spending on non-essentials. Track your daily expenses for a week or two and decide where you can cut back.
EXAMPLES:
Switch out your cable TV for Netflix
Contact your car insurance carrier, your cell phone company, or your credit card company and ask to lower your bill.
Get Rid of the Clutter
Do you ever wonder how much time is lost when you can’t find your car keys or your wallet or your son’s lunchbox? Chances are you’ve got too much stuff clogging up your living space.
Try these tips:
1. Choose a drawer, cabinet or closet
2. Categorize the stuff you don’t use
3. Make three piles for a) Items to throw away, b) Items to donate, and c) Items to sell
Plan a Day Trip
When you spend time in nature, you give your mind and body a much-needed break. Chances are no matter where you live, there’s a serene, interesting and charming place within a couple of hours.
Go to Bed Early
This may sound impossible but this one’s a MUST. Sleep deprivation is a huge anxiety culprit. Inadequate shuteye can increase overall anxiety levels.
Wake up 15 Minutes Early
Like most anxious people, you’re probably rushing around in the morning. Go slowly, and set yourself up for a relaxed day ahead. If you start to worry about your To-Do list, take a deep breath and tell yourself there is enough time.
Get Your Lavender On!
Lavender oil has many healing properties and can be used as a natural remedy to reduce anxiety.
1. Add essential lavender oil to your bath water for a calming bath.
2. Fall asleep quicker when you add a few drops to a tissue and place under your pillow.
3. Use lavender in an oil diffuser to help with insomnia. The sweet woody smell of the lavender oil helps you to fall asleep and stay asleep.
4. For headaches, apply lavender oil to a cotton ball or your fingertips and massage slowly into your temples. The smell will relax you as the oil eases your headache.
5. Lavender is used in aromatherapy massage as a muscle relaxant. Massage the oil into the skin and soothe the muscles of the back and reduce spasms.
6. Lavender can help break up the mucous from nasal and chest congestion that accompanies a cold.
7. Inhale lavender oil to help with pain management, especially after a workout, a therapy session, or surgery.
Go Green!
Diet affects anxiety. A morning glass of green juice can get you on the right side of calm.
Try to get between 1 and 3 grams of omega-3 a day. There is some evidence that omega-3 fatty acids may ease symptoms of anxiety disorders and lift your mood by lowering levels of stress chemicals such as adrenaline and cortisol in the body. Canned fatty fish, such as tuna and salmon, walnuts, and flax seeds are all great sources of omega-3 fatty acids.
Add L-lysine to your diet. Studies have shown that people taking L-lysine supplements had reduced symptoms of anxiety and reduced levels of stress hormones. L-lysine is commonly found in meat, fish, and beans, and is also sold as an oral supplement.
Know that Feelings Are Not Facts
Negative thoughts cause negative feelings.
Challenge Negative Core Beliefs
Remember that thoughts come before feelings. Negative thoughts lead to negative emotions, which lead to negative behaviors.
How to challenge your negative mood:
1. Record your thoughts periodically. Pay attention to when you feel stressed out.
2. Write the feelings that accompany the thoughts. Think one-word responses like frustrated, angry, worthless and defeated, etc.
3. Challenge reality. Is there proof you don’t deserve that job promotion? Were you written up because of bad work performance?
If you commit to recording your daily thoughts and feelings, along with reality testing, you’ll see that many of your negative feelings are created in your mind, and not based in reality. The good news is you created the negative thought, and you can stop it.
Attend a Social Gathering (Even If You Don’t Want To)
If you’re prone to social anxiety, it’s important to make time for socialization. It’s cool to be an introvert, but know that we live in a universe that revolves around connecting with others.
Schedule a Physical Exam to Rule Out a Medical Condition for Your Anxiety
If your anxiety has spiked recently, or if you were previously able to cope with life, and now not so much, your doctor can determine if there’s a medical condition responsible for your anxiety. Ask for blood work, and be honest about your symptoms.
Exercise, Exercise, Exercise!
Exercise is nature’s anti-anxiety remedy. Besides clearing the mind and helping you sleep soundly at night, researchers have found that individuals who exercise vigorously and regularly were 25 percent less likely to develop an anxiety disorder within five years.
Schedule a Visit with a Therapist
Nobody deserves to feel bad. A qualified professional is your best bet if your anxiety is unbearable. If you are thinking of getting help for your anxiety, please email me at:
REFERENCES
https://www.psychologytoday.com/blog/anxiety-zen/201405/22-quick-tips-change-your-anxiety-forever
https://www.rd.com/health/conditions/natural-anxiety-relief/
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