What is Anxiety?
Scientifically; anxiety is a whole-person reaction, in which every organ in the body reacts when a sensation of threat or danger is triggered. When anxiety is triggered, adrenaline is released, which then results in all kinds of symptoms. There are symptoms of anxiety that are behavioral, mental, and physical.
Behavioral symptoms may include:
• Ability to enjoy leisure activities
• Ability to maintain relationships
• Ability to stay away from anxiety-provoking circumstances
Mental symptoms may include:
• Trouble sleeping
• Intrusive thoughts
Physical Symptoms may include:
• Chest pains
• Changes in heart rate
• Muscle tension
These reactions are all common and happen to everyone. It may be difficult to identify anxiety as the root of these symptoms.
There are many ways to deal with anxiety, from getting professional help to making simple changes to your daily routine. Fortunately, you can learn to deal with anxiety and get back in charge of your life! Below are 10 practical things you can do to take charge of your anxiety!
1. Share your feelings with a friend, member of your family, or a trained counselor.
2. Practice relaxing breathing techniques.
3. Regularly engage in physical activity, such as yoga, swimming, running, or walking.
4. If you have trouble falling asleep, learn how to do so.
5. Keep up a regular meal schedule and a nutritious diet.
6. Take into account obtaining peer assistance.
7. Pay attention to audiobooks about mental health.
8. Instead of attempting to complete everything at once, set modest, manageable goals.
9. Pay attention to the things you can modify to improve your own well-being.
10. Instead of avoiding circumstances that make you anxious, gradually expose yourself to them, and abstain from utilizing substances like alcohol, cigarettes, gambling, or narcotics to deal with your anxiety.
What are some ways to reduce anxiety?
Regular anxiety might result from worrying about a threat that is still in the future. It is preferable to accept anxiety and let it run its course in the present, according to mental health professionals, because battling anxiety can set off a panic attack and make it worse. Doing a reality check, talking to someone you trust about your worry, remembering that you're secure, refocusing your nervous energy, taking a mental break, and just breathing are all methods for reducing anxiety. You can have an anxiety disorder and require therapy if your anxiety lasts for a long time and interferes with your regular activities.
Here are three different methods we suggest:
1. Concentrating on the breath by laying a palm on the stomach, taking slow, deep breaths that inflate the stomach like a balloon, and then taking swift, forceful breaths that release the air.
2. Using a block or book as support while sitting in a chair with your knees apart, placing your elbows on your knees, and lowering your head to direct your nervous energy downward.
Guided Meditation: How to Decrease Anxiety in Minutes
It's crucial to take some time to center yourself and find peace if you're experiencing tension or anxiety. In just a few minutes, this brief meditation can help you lower your anxiety. Please find a peaceful area, and let's begin.
1. Find Your Breath First
Begin by softly closing your eyes and inhaling deeply—deeper than you have all day—nicely, slowly, and slowly. As you exhale, focus on the sound of the guide's voice and let it bring you into the present. Give yourself permission to concentrate on you and to put yourself first. You don't need to be anywhere else or do anything else right now. Your well-being is your primary concern for the ensuing few minutes. Continue taking slow, deep breaths while experiencing your breath as it moves through your body.
2. Let Go of Tales and Judgments
Bring to mind an instance that makes you anxious. What conclusions are you drawing from it? Recognize the judgment's presence as you name it. Permit the judgment to fade into nothingness. You are no longer in need of it. Release it. What narrative have you been telling yourself about the circumstance? Once you become aware of it, acknowledge it and allow the related story to fade as well. You can feel your mind pressuring you more to cling to those opinions or tales. Acknowledge and accept those thoughts as well, and now permit them to fade away.
3. Take Note of the Various Feelings
Now consider that circumstance once more without passing judgment or using the narrative you were giving yourself. How has the sensation changed? Has the degree of tension or worry changed? Consider the situation instead with complete interest.
4. Discover Your Next Move
Give yourself permission to be open to the clarity and direction of what the very next step for you to take is as we enter the silent portion of the meditation. Not the following five or ten steps, not the final few steps—just the next one.
5. Concentrate on the situation's reality
We often exaggerate our sensations of discomfort, worry, and stress by our evaluations of the stories we tell ourselves about a scenario. They have the power to exaggerate what is actually happening, prevent us from perceiving the reality of the situation, and prevent us from experiencing the ease and comfort we so desperately want. Hence, the next time you experience anxiety, keep in mind to breathe before you notice and realize your judgments about it and the events that led up to it. See how the anxiousness lessens as you allow them to fade away. Just now, pay attention to the situation as it actually is. Right now, you have everything you require.
6. Continue to inhale deeply.
It's time to take three more deep breaths now that you've let go of any judgments and stories and identified the next move to make. If you become sidetracked, keep using your breath to bring yourself back to the present.
You can use this meditation as a potent strategy to quickly lower your anxiety. You can reduce discomfort and worry by putting aside opinions and anecdotes and concentrating on the reality of the circumstance. Never forget to take the time you need to concentrate yourself and achieve serenity.
Prayer for Anxiety:
I come to you with a heavy heart today to ask for your help in my life because I'm struggling with anxiety. I know that you are the source of control, peace, and calm, so I'm asking you to take away my worries.
Please bring me rest and life, because anxiety and exhaustion are too much for me to handle. I know how crippling anxiety can be, but I trust in your ability to heal and bring peace.
I ask you to take the worry off of me and give me lightness. I pray that I can find rest for my soul in you.
I talk back to the worry that has taken over my life. I throw it away and pray that it will never come back.
Please take away my anxiety and show me how to deal with it in the real world. May I see the truth about my life and my place in the world, knowing that I am strong and can get through this.
Lastly, I ask you to bless me and give me the strength I need to get over my anxiety and be an overcomer. May my trust in myself and my belief in my ability to get through things get stronger every day.
I appreciate your love, advice, and help.