5 Ways to Reduce Anxiety – The Future is Now & It’s Bright
Anxiety is defined as a feeling of worry, nervousness or unease, typically about an immanent event or something with an uncertain outcome. Anxiety, however, is so much more than its mere definition states. Anxiety is an underlying little jeerleader that sticks with you all day. It can be there when you wake up and it can be there at the end of a very long day, preventing you from sleep. According to the Anxiety and Depression Association of America, anxiety affects 18.1% of the population. However, there are ways you can help quiet that little voice that worries over a bad outcome.
One key way is to learn to activate the body’s relaxation response to anxiety. First characterized by Harvard professor Dr. Herbert Benson, this physiological response to anxiety is known to reduce muscle tension, decrease blood pressure and causes stress hormone levels to drop. You can concentrate on a positive mantra or listening to soothing sounds to activate this response.
Another great way to fight anxiety is to “reel yourself back to the present.” Anxiety is a future state of mind so it’s best if you keep yourself in the now. Are you safe? Is everything okay in the moment? Staying present and checking in with yourself is a good method to ward off anxiety.
You can also bust that anxiety with self-care. Getting a haircut or a massage is a way to defend against that little voice that worries about what could be. Taking care of your outside will help with your inside.
Another great way to avoid anxious triggers is to de-clutter your life or living space. If laundry is piling up, dishes are in the sink or you have a few sodas in your car, clean them out. A tidier space will lead to a tidier mind.
One final way you can avoid that anxious voice getting too loud is to fact check your thoughts. Anxiety can build exponentially and focus on the worst case scenario. If you’re anxious about an exam, think about how much you studied and some of the information you know. Instead of thinking that you’re going to fail, try concentrating on how much preparation you did.
Anxiety is a consistent battle but with these tactics at your disposal, it’s a battle you’ll continue to win!
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