How to beat Anxiety: self-help
#8. Acknowledge your anxiety
This is the most important point to focus if you want to beat anxiety. Some people do not accept that they need someone who can help them out of anxious thoughts. So, they keep on convincing themselves that it is not anxiety, but some other minor illness. My question to these people is, will you be abandoned or punished if you have an anxiety disorder? It’s all right to go through ups and down. Just acknowledge your anxiety rather than complicating things and making them worse for you.
Well, there are some people who know about it but still feels uncomfortable of opening up to their friends, close ones. And if you hide your anxious mind for months and years you will start blaming yourself for the situation. Let me tell you one thing, very clearly. “Anxiety is not your fault”. Talk to your loved ones, doctor, online forums etc.
This is an important step in feeling better. Because once you acknowledge your anxiety you open the doors of learning to help yourself.
#7. Declutter the brain
You need to wipe off all negative feelings, thoughts from your brain. Just like you keep your house clean and tidy the same way do not let any obsolete feeling be in your mind. Take out a little time for yourself and relax. Only let important things occupy your mind. Your brain is responsible for all your actions. So be healthy so that you send out happy go messages to your brain. This will make you better.
Physical clutter= mental clutter. Yes! The area you live in is also directly responsible for good or bad thoughts. You might have noticed the mental peace you experience when you go to a green place or any religious place. It is generally the vibes of the environment which affect our brain.
#6. Breathing Exercises/ Meditation
The Benefits of exercises and meditation are hidden by none.are hidden by none.
Breathing exercises are very helpful to reduce the stress level, especially those with Hyperventilate. Hyperventilation is a rapid breathing that can occur with anxiety and panic. So to reduce this over breathing you need to exercise to calm the body. There are various breathing techniques. I am sharing the easiest one.
Breathe in through the nose slowly for 5 to 6 seconds. Hold for 3 seconds. Exhale through lips for about 7 seconds.
This technique helps you to balance the right proportion of carbon dioxide and keep your heart rate at the right speed.
As per the research, meditation actually increases the amount of gray matter in the brain, essentially rewiring the body to stress less. Meditation has phenomenal positive results on the stress, depression, and anxiety.on the stress, depression, and anxiety.
#5. Consider the positive things/ Visualize anything positive
The problem is not the problem itself, it is the way you look at it. And, people with anxiety have a common symptom of worry over everything. If you want to beat anxiety, it is very important that you believe in yourself. Take a break and start fresh. Visualize that you are calmly handling the work. In fact, you are enjoying and achieved your goal. This will do wonders. Because once you visualize positive things happening with around, your brain comes in the comfortable zone. This will help you to achieve your goal and rule like a boss.
Every problem has a solution, if not, make one.
#4. Be happy
“Be happy, it’s one way of being wise”. Research says laughter can reduce the symptoms of depression and anxiety. When things are not going right, then it’s time for some giggles to refresh your mind. In fact, I would say shout and yell (but ensure you are alone so that people don’t judge you). This strategy is called” going crazy” on purpose. I know it sounds a silly but honestly, it makes you feel good.
The idea is that you essentially let out all of the stress that you are holding in.
I have been repeating the need of socializing. The biggest solution to reduce anxiety is talking your heart out. Keeping things to yourself will only make you weak. Those are more in the social world (friends, family) are happier than those who fly solo.
When you talk to someone, you get a sense of peace inside you that have someone to listen.
In addition, those who have social support are less negative than others. That’s probably because socializing stimulates the production of the hormone oxytocin, which has an anxiety-reducing effect. So the next time a freak-out appears on the horizon, grab some pals and go for a walk or just have a quick chat.
#2. Set small and achievable goals
Do not set unrealistically high goals. Set small and achievable goals. Prepare a list of accomplishments. To make it even simpler, divide a goal into smaller sections. Check the goal which you have achieved. This will boost your confidence and motivate you.
Take breaks at regular intervals. Do not take a long break all at once, instead take a 4-5 total of about 1 hour (each for 10-15 mins).
Setting small, achievable goals will help will take you further than you can imagine over time. It will help you reach your goal i.e. a happier and low-anxiety life.
#1. Eat nutritious food
Less appetite or craving for certain foods are one of the symptoms of anxiety. However, if you lack nutrient in the body, then you may be prone to anxiety. So eat well. Include nutrients such as vitamin B and omega-3s plus some healthy whole-grain carbohydrates in your diet. Omega-3s may help reduce symptoms of depression while vitamin B improves mental health.
One may feel tired in anxiety. So, it is very important that you eat a nutritious diet and stay fit. So, talk to your doctor about supplementing magnesium or some other type of vitamins in your diet. Ensure that you are getting the nutrition your body need to function.
The above tips will help you to beat anxiety. Defeat anxiety before it defeats you.