Techniques to Reduce Anxiety

Techniques to Reduce Anxiety

Everyone who suffers from an anxiety disorder can benefit from learning new techniques to reduce anxiety. Just as each person’s symptoms and triggers are different, each sufferer will benefit from different techniques to reduce anxiety. By trying different techniques to reduce anxiety and evaluating the results, you will be able to find solutions that help to alleviate or even eliminate your symptoms.

There is a lot of information about techniques to reduce anxiety. You can spend hours online and never run out of sources. This guide has assembled ten commonly used techniques to reduce anxiety that have proven useful to many people just like you.

1. When you’re diagnosed with an anxiety disorder you have two choices. You can give in, letting it control your life, or you can take charge of the situation. The first step in controlling anxiety is to make the decision to regain control. Research your disorder. Learn the available treatments. Decide that, whatever it takes, you WILL get a handle on your anxiety.

2. Stay busy. From the moment you get up, keep yourself occupied. Read or meditate, talk to loved ones, or take up a new hobby like drawing to keep your mind busy during quiet times. Spend time every day being active. Work in a garden, lift weights, or just take a walk. Choose activities that require concentration to keep your mind from dwelling on your worries.

3. Pay attention to your body’s cues. You can often feel an anxiety attack coming on before it becomes severe. Learn how your body acts when an attack is imminent and train yourself to notice these warning signs. When you feel an attack coming on you can stop what you’re doing and use whatever techniques to reduce anxiety and to help ease the episode.

4. Find ways to counteract anxious feelings by replacing them with positive ones. Of course, this isn’t fast or easy but it can help over time. Volunteering with a charity, setting goals that give you a feeling of accomplishment, and learning new things can help to balance out worries with positive emotions.

5. Reach out to someone. Talk to your friends or family about what you’re going through. You might want to find a support group for anxiety sufferers or spend time with a professional. It helps to know that you aren’t alone. You may even find new ideas that make it easier to manage your anxiety disorder.

6. Exercise is very important in dealing with anxiety. Being active and physically fit helps the body and mind to cope better with stress. Exercise works to lower the stress hormones that cause anxiety and panic attacks. It’s also a good way to make new friends and have a feeling of accomplishment.

7. Start a journal. Journaling may help you to discover what your anxiety triggers are. Writing about your feelings can relieve stress and give you insight into your fears. You might be able to track your thoughts each day and determine what conditions make your anxiety worse, or even detect the signs of an impending panic attack.

8. Many people find comfort in their faith. Whatever your beliefs, explore your spiritual side. Prayer or meditation can help to lower stress hormones and promote a sense of well-being. Religious groups can provide friendship and support.

9. Watch less television. Read a book or go outside instead. We think that we’re paying attention to the TV, but it’s a passive kind of attention. Our minds are still racing along, without us even noticing it. Watching television is an invitation for our subconscious to dwell on anxiety triggers.

10. Try various remedies. There are quite a few anti-anxiety medications out there. Even if you don’t like the idea of taking medicine long-term, the right medicine can help you to get a handle on your anxiety while you find natural ways to control it. There are several herbal and natural supplements, teas like chamomile and valerian, and aromatherapy products that many find helpful for their anxiety.

Never give up. Anxiety is hard. It’s scary, frustrating, and sometimes embarrassing. It can leave you feeling out of control and wondering if you will ever be normal. Try to remember that there is a solution out there, somewhere, as long as you keep trying. Not all techniques to reduce anxiety will work for you, so keep looking until you find the right ones.