Feeling stressed out or anxious? Wouldn’t it be nice if you could calm down and relax? Anxiety is never any fun, but there are plenty of ways to reduce anxiety in just a few minutes. Check out these 5 tips for reducing anxiety the next time you’re feeling overwhelmed!
1. Deep Breathing
When you’re anxious, your whole body is as well. It may sound silly, but deep breathing can be a great way to re-center yourself and reduce your anxiety. The key to deep breathing is to take it slowly, like when you go to the doctor and they listen to your heart with a stethoscope. To start, take a deep breath and hold it in until the count of 5. When you make it to 5, slowly start to exhale your breath. Next, try breathing in until the count of 10. Again, exhale slowly. Your heartbeat should be starting to slow down, and you may begin to feel less stressed out. As long as you are centered, there is no “wrong” way to practice deep breathing. Keep going in increments of 5 until you feel more relaxed and prepared to take on the world.
2. Reduce The Amount Of Caffeine In Your Diet
You may love coffee, but if you’re feeling anxious on a regular basis, that caffeine might be the reason. Caffeine is a stimulant, meaning it stimulates your body’s “flight or fight” response. When this happens, your body is flooded with adrenaline, which can leave you feeling anxious, moody and shaky. If you’re worried about your anxiety, cut down the coffee to just one cup per day. If possible, cut out all caffeine, including coffee, teas, and soft drinks. You’ll be surprised how much of a difference this can make in just a short period of time to reduce your anxiety!
3. Start Journaling
Anxiety is normal, but it only gets worse if you keep all of your feelings bottled up inside. At some point, you’ll explode after you can’t take anymore. Avoid bottling up your feelings and try journaling instead. It may not be for everyone, but having some sort of creative outlet like journaling can help you come to terms with emotions you may be ignoring. Writing has been shown to be a healthy outlet, and it can help people articulate how they feel and what they will do about it. Like deep breathing, there’s no wrong way to journal. At Scarborough NeuroDevelopment Center, we recommend journaling a couple of times per week to stay in control of emotions that may be overwhelming otherwise.
4. Consider Therapy With A Mental Health Professional
If your anxiety is getting in the way of everyday life, it may be time to consider therapy. Anxiety every once in a while is common, but if you’re feeling anxious all the time, therapy can help! Whether you’re diagnosed with an anxiety disorder and prescribed medication, or you just need a neutral party to bounce your emotions and thoughts off, therapy can be just what you’re looking for! A trained mental health professional can help you develop coping mechanisms, as well as getting you to think through your emotions and feelings, instead of letting them control you. There’s nothing wrong with asking for a little bit of help!
5. Regular Exercise
Not only is exercise good at keeping you fit and trim, but it’s also good for reducing anxiety! When you work out, your body releases endorphins. Endorphins are the hormone that makes you feel happy, thanks to opiate receptors in the body. What this translates into is when you exercise, your anxiety and depression are reduced! Exercise is a natural way to encourage your body to work properly and effectively.
Anxiety is a natural part of life, but don’t let it run your life! If you have anxiety that’s not improving, contact the experts at Scarborough NeuroDevelopment Center to schedule an appointment!
