Anxiety is a feeling of unease, such as fear, worry, or apprehension about certain things. It can be mild, moderate, or severe, and can last from just a few hours to longer than several months. A variety of situations can cause anxiety and it can usually interfere with your regular activities.
Most people who experience anxiety attacks often find it difficult to focus, eat, relax, and sleep. Some of the symptoms of anxiety include heart palpitations, trembling, shaking, sweating, and difficulty living life as you normally would.
If the symptoms of your anxiety are extreme and last longer than six months, it’s best to seek professional help as you may be experiencing a severe anxiety disorder.
If you’re experiencing a bout of anxiety attacks from time to time, or if you in certain situations that make you feel a bit more flustered, there are several techniques you can try to help you relax. You can take these steps the moment anxiety starts to disrupt your regular activities.
Here are seven simple ways to help relieve anxiety symptoms:
1. Do Some Breathing Exercises
When anxiety strikes, deep breathing can help you calm down. Practice some breathing exercises and learn how to focus on your in-breath and out-breath while breathing. You don’t need to count your breaths, just learn how to observe your breathing patterns and how you inhale and exhale. This can help slow your heart rate down, which is a good way to calm your nerves and relieve anxiety.
2. Practice Yoga and Meditation
Yoga and meditation practices can help with both your physical and mental health. Both practices enhance your breathing technique, which is very important when it comes to calming the mind and relieving stress and anxiety. The slow stretches and movement patterns of yoga can also help you focus on your body-mind connection. Similarly, meditation can help you draw inwards, teaching you to withdraw from external roadblocks that can generally cause stress and anxiety.
3. Stay Away From Sugar and Caffeine
Caffeine and sugar can contribute to an increased heart palpitation, which is a common symptom of an anxiety attack. Decreasing your sugar and caffeine intake, or staying away from them totally especially during bouts of anxiety attacks, can help alleviate this symptom. Instead, drink a caffeine-free calming tea, such as chamomile, ginger, or mint tea, to help calm your senses.
4. Start a Journal
Sometimes, anxiety is a result of extreme emotions and thoughts that are bottling up inside a person’s mind. It’s important to vent out from time to time to let the steam off. However, not all people can easily talk to someone about what they are thinking or how they are feeling. If this is your case, writing down your thoughts and emotions in a journal may help. In fact, journaling is a great tool for coping with anxiety and it can also help with stress management.
5. Listen to Relaxing Music
When you experience a panic attack and palpitations, try listening to soft, relaxing music. Music can help reduce anxiety and stress levels. When you listen to the right type of music, it can also help lower your heart rate and relax your nerves. The genres that are likely to support relaxation are classical, slow pop, and certain types of world music, but this can vary from person to person.
6. Watch a Funny Movie
One of the most essential benefits of laughter is that it helps ease anxiety and tension and generally relieves stress. Watching a funny movie, especially when you feel that you are about to have anxiety attacks, may improve your mood. The act of laughing releases endorphins and other happy hormones, which can provide short-term relief from anxiety.
7. Talk to Someone
The most effective way to ease anxiety is to talk to someone about it — a close friend, family, teacher, or even a therapist. Know that you are not alone and that there are people who care for you and are concerned about your welfare. If you experience consistent anxiety attacks, perhaps finding a support group to share what you’re going through may help. If the symptoms are getting more severe, it’s best to consider seeking professional help. The earlier you find help, the earlier you can get better.
“Go easy on yourself. Whatever you do today, let it be enough.”