Modernlife is all about rush and haste, deadlines and terms, obligationsand tasks. Such, a hectic lifestyle causes stress and tension in justabout everybody, and this can lead to episodes of anxiety. It is nota lasting or debilitating condition for most people, but some peoplesuffer from anxiety regularly, and feel its effects much more.
Weoffer you seven tips that have been tried and tested and are known towork well for the reduction of anxiety. If you are not sure how to applythese strategies, seek advice from a professional therapist, who willhelp you to put them into action.
Focuson the thing that you are doing, and do one thing at a time, do notrush. Put some effort in slowing down. This is known as'mindfulness'. Focus all your attention to the thing you are doingright now. Focus on what you see and hear, or what you feel. This wayit will be hard to leave extra room in your mind for anxiety.
Whenfacing some potentially troublesome situation, do not react to it.Reaction is typically a reflex response, a pattern of inadequate,negative thought and behavior. Primary drive of reaction is emotion.Instead of reacting to your emotion, respond to the situation. Engageyour mind, and think about what you will do and how you will act.This is a conscious choice and a deliberate decision, not anemotional failsafe. That way, you will decide about your attitude,about what you will say and how you will act.
Breathefrom the diaphragm, as this is a very effective way to reduceanxiety. Breathe in through the nose but try to push yourstomach out as you breathe in, and breathe out through the mouth.This should be done slowly and each breath should be taken slowly andwith maximum concentration, as if you were sipping wine and savoringthe taste of each sip. Count to four while you breathe in, and countto four while you exhale. You might also try to hold your breathwhile you count to four. Repeat this for ten times.
Learnto say no, to protect yourself from overcommitment. You know how muchtime and energy you have and will you push yourself your physical andemotional limits too hard if you accept to do something.
Avoidcaffeine and alcohol as these can cause or worsen anxiety. When youconsume alcohol or caffeine, pay attention to how you feelafterwards, and if your anxiety increases, reduce the amount ofcaffeine or alcohol that you will consume next time, or skip thesealtogether.
Geta perspective by thinking about the future. Thing that makes youanxious now will very likely be irrelevant soon after, right? So,whenever something makes you anxious, stop and think if you areoverreacting and wasting your energy on something that is of noimportance.
Exercise regularly, as this will relieve stress, increase your stamina and, willpower and determination (it takes a certain amount of these to make you do something that you don't have to) and help you to sleep better as exercise will tire you.