To end anxiety, firstly we must understand anxiety and its causes. Anxiety is our body’s natural response to stress. It’s a feeling of apprehension or fear about everyday life situations and about what’s to come.
While it can be beneficial at times when anxiety or stress comes in a regulated amount when left uncared for it can worsen day-to-day living and can adversely affect your life. Let’s look at various ways to end anxiety with simple and practical changes in our daily routine.
Physical symptoms get reflected in our bodies when we are anxious. For example, one will experience symptoms like fast heart rate, rapid breathing, sweating, and feeling tired. In some cases, emotions can become overwhelming. They may lead to a panic attack, a sort of weaponised anxiety that hits fast and hard with symptoms of dizziness, rapid heart rate, depersonalisation, or out-of-body experience, and a fear of losing control.
Here are a few ways in which you can cope and end anxiety as well!
Connect with mother nature to end anxiety.
Nature is very effective in ending anxiety. Going for a walk is good but try to nurture a meaningful relationship with nature, water your garden’s plants, feed stray dogs, or anything which will make you feel needed, and loved.
Caring for someone or something is a great way to feel good. Doing this daily will help you tackle your anxiety significantly.
Identify your thought loops and triggers.
Our thoughts and feelings are responsible for our plight. Negative thought loops can take over your mind and damage the severity of a problem or situation.
Suppose your triggers are long term or are related to financial wellbeing or your professional life. In that case, you may want to figure out, is it a person? A due date? Or a particular issue? This may take some extra help from your friends, family, or your therapist.
Other small triggers can be identified on our own, or you want professional help, always better. After you track down your triggers, minimise your exposure to them. Try to keep away from those triggers and engage in something else for those moments.
Deregister yourself from the productivity race.
You don’t have to gauge your output of the day as the world, and social media tells you. It’s easy to become invested in other people’s productivity levels and start thinking you are not doing enough. Instead of this mindset, focus on what you want to achieve and work towards achieving that.
Most importantly, you must define your goals in order to end the anxiety that creeps inside you when you begin to compare yourself with others. You are more than your productivity and output.
Switch off and don’t do anything for 10 minutes.
The importance of regular breaks during the day can never get redundant. Doing nothing for 10 minutes may make it appear like a stupid thing right now with so much going around, but it’s worth it.
The key concept behind is to take a break and allowing the mind to rejuvenate and relax. You can listen to sound waves, rustling wind, or anything which stimulated happy hormones in you. To sum it up, take regular breaks throughout the day where you can be YOU!
End anxiety with mindfulness.
Mindfulness and meditations have proven to end anxiety and reduce stress. Try guided meditation or listen to natural sounds like sound waves, rain, wind whistling, birds chirping. It helps you feel closer to nature and stimulate your mind to feel good.
Practice being in the present.
It is common to ruminate about the past and worry about the future. But remember that thoughts are not truths or facts, try to come back to the present by noting and naming 5 things that you see around you, it could vary from colours to objects.
Smile. Breathe. Relax your brows and go slowly.
Breathe deeply with GIFs!
If you feel that you cannot focus on your breathing, try these GIFs that will guide your breathing and help you calm your mind and bring back to the moment.
Take your self-care game to a level up!
Browse e-books and audiobooks.
When you are stuck alone or need some quality me-time, reading can be your best friend! Look for free books that are light and fun and invoke positive and happy emotions.
There are various apps like Libby, where you can lend books from your local public library. Here are some audiobook hacks from Bookriot which might handy to you!
Exercise is considered to be one of the most efficient ways to combat stress and end anxiety. Interestingly, physical stress helps to ease your mental stress. The benefits are highest when you exercise regularly.
Here are a few reasons why exercise is good for your mental health:
- Physical activities reduce stress hormones like cortisol when you engage in working out daily. It also increases the release of endorphins- the happy or feel-good hormones.
- Sleep cycle- exercise improves your sleep quality significantly, which gets adversely affected due to stress and anxiety.
- You start feeling confident when you exercise regularly. The feelings of being competent and confident boost your mental wellbeing.
Stress and anxiety can occur in your personal and professional life. There is no bullet-proof cape that could save us from our share of stress and anxiety. However, we can practice simple things to eliminate daily life anxiety and source of stress.
If your anxiety has a pattern, try to track the source and find out treatment and strategies to help you keep it in check.
If you are not sure where to begin, talk to a mental health professional. It’s always the best option to seek help from an expert.
Once you find the right way to end your anxiety, life will be more enjoyable and less daunting! Just have to take the right steps at the right time.
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