Anxiety comes in the form of racing thoughts, worrying about the near future, tightening in the chest, shortness of breath, and sometimes, even a rapid heartbeat. It can come on while trying to fall asleep at night, first thing in the morning, or on certain days, all day long. Unfortunately, life isn’t simple and is full of worries, so anxiety is more common than ever. In fact, according to Elements Behavioral Health, over 40 million Americans suffer from a form of anxiety. However, there are techniques you can use to beat your anxiety.
The more that you commit to these techniques, the better you will feel. Keep an open mind. These techniques are simple, and overall, are enjoyable lifestyle changes which can improve your life for the better, as well.
9 Life Saving Techniques To Beat Your Anxiety
1. Take Action
The first step to tackling anxiety is to realize that it is a normal condition and to accept it. After acceptance, it can become easier to face and control. Trying to ignore it, and hoping or waiting for it to go away, can only make it worse. Once you recognize the signs, you can take direct action to relieve your anxiety.
2. Challenge Negative Feelings and Beliefs
First, it’s important to realize that your negative feelings are not facts. This is especially true when you are worried about the future. Also, feelings of low self-worth, shame, and guilt are not entirely accurate. We tend to be overly hard on ourselves. It’s important to remember that the past can’t be changed, and the best you can do is to move forward in a positive light. Furthermore, the future is not written in stone. Keep a positive outlook and always do the best that you can. That way, things will work out, and there is no need to worry excessively over them.
Stay positive! Keep an open mind! A positive attitude and positive thoughts lead to positive actions and positive outcomes. Negative feelings and thoughts lead to more negativity and can result in negative actions and outcomes.
3. Practice Deep Breathing and Meditation
Practicing deep breathing relieves unwanted tension. Clear the thoughts from your mind, exhale deeply, hold in the breath for about 5 seconds, and exhale slowly. Keep deep breathing until you feel your anxiety decrease.
If you have more time, take it a step further and meditate. Meditation has so many health benefits, including stress and anxiety relief. In fact, meditation is a state of thoughtless awareness. It is a state of deep, profound peace that occurs when the mind is silent and calm─yet completely alert. It is an inner transition that takes you to a higher state of awareness which enables you to fulfill your true potential.
To help with meditation practices, in a previous post I compiled a list of the best Mediation Apps of 2017. These Apps are for all skill levels, can guide you through various types of meditations, and offer much-needed support. Be sure to take a look at them as there are many Meditation Apps to choose from, and most are available on various platforms, as well.
4. Consider a Magnesium Deficiency
Half of Americans do not consume enough magnesium and don’t even know it. Studies show that magnesium deficiency can play a big role in anxiety. This is the case because magnesium helps the body and the brain to relax.
Know the symptoms of magnesium deficiency. If you think you might be deficient, eat a diet rich in magnesium or ask your doctor for the correct supplement dosage.
Also, there are many kinds of magnesium supplements to choose from. Use this guide to help discover the best magnesium supplement for you.
─ “Magnesium is the relaxation mineral. Anything that is tight, irritable, crampy, and stiff –whether it is a body part or [even] a mood –is a sign of magnesium deficiency.” ─ Dr. Mark Hyman
5. Read More
Reading truly is an exercise for the mind! In fact, reading every day is shown to be a significant, overall health boost! Have you ever noticed that while reading a good book, you lose your mind to the story? You forget about everything else around you and just focus on the words. This focus forces the daily, built-up stresses to slip away and allows your mind to break away from the real world.
Reading also allows you to experience the world through another’s eyes. It can really make you realize that your situation is not as bad as you think, and enables you to be thankful for what you have.
It is important to find a way to let go of stress and reading is the perfect tool. To learn more about why reading is important for overall health, and how it can reduce stress and anxiety, read the post Reading Is To The Mind What Exercise Is To The Body!
6. Get Outdoors
Did you know that in Japan they make it a daily habit of taking a walk in the forest to improve their mental health? This practice is called shinrin-yoku, which literally means “forest bathing.” To learn more about this technique, take a look at the link!
Research has shown that walking in the woods or spending time in nature, in general, has big natural health benefits when it comes to relieving stress, anxiety, and pain.
Put down the cell phones, turn off the TVs and computers, and get outside into nature! You just might be pleasantly surprised in how nature can heal your mind and how much healthier you will feel overall!
7. Exercise More or Practice Yoga
Stop making excuses and find a fun way to get in your exercise at least three times per week. You will feel the results almost instantly!
Nothing is better to relieve anxiety and to boost your mental health than exercising.
This doesn’t mean that you have to go to the gym or even go to yoga classes. Find a way that exercise fits into your life. Find something that you enjoy to do.
Some suggestions could be:
- Taking Your Dog Out For a Long Walk – several times per week. Look at a map and find new parks with hiking trails. Here are 12 Reasons To Get Out and Go Hiking!
- Go Bike Riding ─ Most cities and areas with bike trails rent bikes out nowadays.
- Go Swimming ─ Even in the wintertime, there are many indoor pools open to the public for a small fee.
- Do Yoga at Home ─ here are some great online, free workout yoga sessions, complete with instructors: Free Online Yoga Workouts Part One and Part Two.
- Go Kayaking or Canoeing ─ Try something new. Many state parks rent out kayaks and canoes.
Here are more ideas for incorporating fun exercise into your weekly schedule and if you have trouble getting motivated, read Small Steps To Getting Back To Exercising.
Both of these blogs are full of tips to help you get out, and get moving again!
8. Start Journaling
Writing in a journal is good because you can let go and record your feelings. Even if you just start by writing about your day, it can lead to opening up and letting loose feelings that you might otherwise hold in.
Writing in a journal helps you to realize your emotions in an intelligent way. Journal writing is an outlet for emotions and increasing self-awareness. By understanding your emotions better, it helps you to learn how to control them better. It also allows you to see other’s emotions and understand why other people might be feeling the way that they are.
Journal writing is a road to healing─mentally, emotionally, and physically. Stress can occur from over thinking and emotional blockage. Running thoughts through your head over and over again without truly understanding their meaning or worth is not healthy. By putting words on paper, in your own words, you are freeing yourself from this mental tangle. As you write, you are allowing your thoughts to be singled out, and then realization can materialize. This can be a big stress reliever. We all know the negative impacts of stress on our minds, emotions, and physical health. So write in your journal and let it all out!
For more reasons why journal writing is a major health boost, check out the post, 10 Fascinating Reasons Why Journal Writing Is Super Healthy!
9. Eat a Healthy Diet
Your diet can directly affect how you feel. Simple changes can indeed make a difference in your energy levels, as well. Reducing stress and feeling better is a direct link to boosting your mental health, and diet is a key factor.
Here are simple diet changes you can make to improve your overall health:
- Stop drinking soda ─ Drink flavored water instead. There are many varieties available today. Some are even carbonized to give you that soda feel!
- Switch your white bread and grains to whole wheat bread and grains ─ I hear the excuse all the time that people don’t like wheat bread. Well, there are lots of varieties to choose from, so try something that is not so grainy at first. Try a honey wheat or butter wheat bread.
- Eat more fruits and vegetables ─ I know that you hear this all the time, but they are so good for you! Furthermore, they will fill you up and keep you from wanting those sugary snacks. Take a baggie of carrots to work with you instead of a bag of chips. Try to snack on fruits and veggies at least twice a day.
- Visit your local farmers market once a week ─ This will help with the previous step, plus it’s something fun to do! You never know what you will find at a farmer’s market, and the fruits and veggies taste so much better when they are fresh.
- Stop over-eating ─ Over-eating just makes you tired and bloated! I know that sometimes it’s hard to do, especially when you got a great meal in front of you. However, just save some for later!
- Try to eliminate as much sugar as possible ─ Use a natural sugar substitute if you need to, such as Stevia. Click on the link to learn about the nutritional benefits of Stevia.
Life is hard, but don’t make it harder by suffering from anxiety─instead, use these 9 techniques to beat your anxiety!
What techniques to you use to beat anxiety? Let us know in the comments below!
And, if you found these techniques useful, share this article with your family and friends so that they too can beat their anxiety.
Robin, and the Zen team
Note: This article is for informational purposes only and is not intended to diagnose or treat any health condition. Therefore, ask your doctor about any health concerns that you might have and seek proper medical treatment.
Cover Photo Source– Pixabay.com