Sometimes. anxiety can become overwhelming for the individual, making it difficult to concentrate and focus on other aspects around them. Sometimes anxiety can become severe and it can take many different forms such as social anxiety, health anxiety, specific phobias, anxiety attacks, panic attacks and generalised anxiety.
Look around you and name three things you see. Then, name three sounds you hear. Finally, move three parts of your body — your ankle, fingers, or arm.
When you find yourself getting anxious or worried, stop to ask yourself questions like – is this productive thought? Is it helping me get closer to my goal?. If you can identify negative thoughts then you can easily stop your thought process. This takes practice to learn and might be difficult for some.
Anxiety often provokes restlessness and a pounding heart which can further lead to more stress. A simple stop and breathing technique is very helpful to calm yourself down and reduce the symptoms.
Breathing exercises are powerful relaxation techniques that can help ease your body and mind of anxiety while turning your attention towards the present.
Exercising regularly, eating balanced meals, getting enough sleep, and staying connected to people who care about you are great ways to help reduce anxiety symptoms and complement a healthy lifestyle.
There are many ways in which you can train your brain to identify anxiety-provoking thoughts and help alleviate anxiety. These techniques include writing down your worries and getting them out of your system, shifting worries from long-term problems to daily routines and solutions that would help you, and interrupting the worry cycle by keeping busy.
Studies have shown that those who are well hydrated are at a lesser chance of developing anxiety and depression. Multiple studies have pointed towards a link between dehydration and anxiety, which makes it important to stay hydrated always.
If you find yourself getting anxious and worried about a particular thought or event, it is always helpful to stop whatever you are doing or thinking and just take deep breaths. This simple technique has proven effective in the past to reduce immediate symptoms of anxiety-like shortness of breath, restlessness, and palpitations.
Exercising regularly, developing a good sleep routine, and avoiding stimulants like caffeine right before bedtime are a few ways you can reduce night-time anxiety. Stopping it altogether would require some practice and a set routine.
Turning off all electronics before nighttime and creating a comfortable area for sleep are also good ways to reduce nighttime anxiety.
A few studies have indicated cold showers taken regularly may help in reducing anxiety symptoms over time. The link hasn’t been established convincingly yet and shouldn’t replace other techniques or help to reduce anxiety.
If these tips still don’t work, reach out to Mindworks Counselling for an online counselling session.