Tips for anxiety relief is the topic of this week’s blog post. Anxiety is a natural reaction to stress but can be managed and reduced with tools such as deep breathing, progressive muscle relaxation, or even using mindfulness meditation.
Anxiety can make you feel like there’s no way out of the situation because your thoughts are racing and you’re experiencing physical symptoms that mimic panic attacks. It’s easy to get caught up in this anxiety cycle and lose yourself in what feels like an endless spiral of fear and worry. But anxiety doesn’t have to control your life–you do! There are tips for managing your anxiety so it doesn’t take over your day-to-day life. Here are 4 tips for anxiety relief.
Here are 3 tips for anxiety relief
Breathing deeply can calm your racing thoughts and slow down your heart rate to keep you from entering the “fight or flight” response that comes with intense anxiety. It can also help reduce muscle tension, which is something that often accompanies anxiety.
1: Breathe in counting to four slowly. Feel the air enter your lungs.
2: Hold your breath for 4 seconds.
3: Exhale slowly through your mouth for 4 seconds.
4: Repeat steps 1 through 3 until you have regained your equilibrium.
But, you don’t need any special breathing techniques, just breathe in slowly through your nose and then exhale slowly through your mouth and worry about the pattern later. This is probably my favourite of the tips for anxiety relief. It’s always available and immediate.
Here is a short 15-second youtube video on boxed breathing by headspace if you’d like an example.
Name Em to Tame Em
Sometimes, thoughts just need to be recognized and acknowledged. Name them to tame them, that’s what I like to say. Next time you notice yourself freaking out try this, set a timer for 10 minutes and write down all the thoughts flying around in your mind. Every single one. And, when the alarm dings, continue on with whatever it was you were doing and get moving again.
Alternatively, you could schedule a few minutes later in the day where you set aside some time to worry. And chances are when that time arrives, you’ll notice that what was once bugging you a few hours ago no longer yanks your chain.
Going for a Walk
Walking in nature. It’s a simple, free remedy for anxiety that many people enjoy. Research has shown that going for a walk in a natural setting can lower blood pressure and heart rate while reducing the amount of cortisol in your blood. It has been found to help relieve depression and anxiety while improving self-esteem and reducing feelings of loneliness. Studies have also shown that regular visits to natural settings can improve cognitive function, especially for individuals with Alzheimer’s disease or PTSD.
There are many tips and tricks that you can use to relieve your stress and anxiety. You can try deep breathing, progressive muscle relaxation, or even using mindfulness meditation to help reduce the level of tension you feel in your muscles. Remember: there is no one-size-fits-all solution for everyone with regards to relieving their anxiety; it will take some trial and error before figuring out what works best for you! I hope you found these tips for anxiety relief helpful.
If you’d like more tips, join the free RE:MIND TEXT COMMUNITY by clicking here for more info.