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8th Apr 2025
Are you feeling tense, restless, or afraid? Anxiety might make you feel trapped in your own brain, but these strategies can help you relax, stay focused, and control your anxiety.
Anxiety activates your body's stress response, which releases stress hormones such as cortisol and adrenaline. While this stress reaction can be useful in keeping you safe in times of true danger, it does not adapt well to the environment.
The six tips below can provide additional help for you while you working with an anxiety therapy specialist:
Although anxiety is ubiquitous, the events that can trigger it differ greatly from person to person. By identifying your triggers, you can better predict when anxiety will strike—and plan how to deal with it when it does.
In addition to your triggers, evaluate how worry and stress manifest in your body. Knowing your physical symptoms can help you recognize and cope with anxiety, even if your usual triggers are absent and you appear to be anxious for no apparent reason.
Physical activity is an excellent technique to relieve stress since it releases brain chemicals such as serotonin, dopamine, and endorphins. These molecules can rapidly improve your mood, stimulate you, and reduce worry.
Regular physical activity has long-term benefits as well. According to research, regular exercise, regardless of intensity, can help manage stress and reduce the risk of developing an anxiety disorder. It can also assist in raising your self-esteem and interrupt the daily anxieties that run through your mind.
When dealing with anxiety, it can be difficult to get out of your own thoughts. Your thoughts are spinning and looping as you obsess over the future or reflect on previous blunders. Rather than focusing on the uncertainty of the future or things beyond your control, try to ground yourself in the certainty of the current moment. This can break up your worried thoughts and help you refocus on what's in front of you.
Use your senses to stay in the present moment and reduce stress and anxiety:
When you sense anxiety growing, your first instinct may be to try to fight or repress your emotions. You may also decide that it is preferable to simply avoid your triggers, which could include heights, social events, or giving speeches.
However, mindfulness can offer an alternative road ahead. A mindful approach entails altering your relationship to your ideas, feelings, and experiences. Instead of battling or avoiding your anxiety, strive to acquire a nonjudgmental awareness of it. Then you may start to replace anxiety with a much more pleasant state of mind: curiosity.
Mindfulness and meditation are not the same thing, even though they are commonly used interchangeably. Mindfulness entails being aware of and accepting the present. It's a mindset you can take with you anyplace. You can practice mindfulness without meditating.
Meditation is a specific practice that you schedule time for throughout your day. You could start a meditation session by choosing a quiet place to sit or lie down comfortably. The purpose of meditation is to focus on something, such as a thought, object, or body experience. Meditation improves your ability to focus on the present moment and be aware.
Many different forms of breathing exercises can be beneficial in reducing anxiety. Breathing regulation can elicit a physiologic reaction. When your exhales are longer than your inhales, your heart rate lowers and your neurological system activates, resulting in the "rest and digest" reaction rather than the "fight or flight" response.
Inhaling while counting to four is an example of a quick and easy breathing exercise. Then exhale as you count to eight. Repeat the pattern for a few minutes. You should find that your mind becomes calmer and your bodily stress decreases.
