Creating Calm – 6 Things You Can Do to Manage Your Anxiety

Creating Calm – 6 Things You Can Do to Manage Your Anxiety

Experiencing anxiety from time to time is normal. Whether you’re in an unfamiliar environment, have a stressful day at work, or are in a new social situation, it’s normal to feel uncomfortable.  However, its normalcy doesn’t mean you have to put up with it. Whether you have occasional bouts of anxiety or experience chronic anxiety, you have plenty of management techniques at your disposal. Keep reading to learn about some of the effective strategies you can explore to manage your anxiety. Creating Calm – 6 Things You Can Do to Manage Your Anxiety.

1. Try Hypnotherapy

If conventional anxiety management methods haven’t worked for you, research hypnotherapy for anxiety and see if it’s worth exploring. Practitioners have used hypnotherapy for centuries to treat a range of mental health conditions, and many people have experienced success.

Hypnosis revolves around altering your brainwaves and tapping into resources you can’t reach when entirely conscious. Current research suggests that it can help some people manage their anxiety. One meta-analysis even determined that it could reduce anxiety in people with cancer.

2. Exercise

We know that exercise is beneficial for our physical health, but it can also be helpful for our mental health. Being active releases feel-good chemicals that may keep your anxiety symptoms at bay.

Go for a short, brisk walk, dance in your room, or even try stretching or yoga. Any form of exercise may help relax your mind. 

3. Practice Deep Breathing

Combating your anxiety doesn’t have to cost money. You can navigate stressful situations and exit ‘fight or flight’ mode by practicing deep breathing. This straightforward strategy can calm your nervous system.

In particular, try the 4-7-8 strategy: Inhale for four seconds, hold your breath for seven seconds, and exhale for eight seconds. Repeat for at least a few minutes until you feel more at ease. 

4. Limit Caffeine and Sugar

High sugar intake can contribute to increased anxiety, while caffeine can trigger anxiety in some individuals. Knowing this, limiting your caffeine and sugar intake can be worthwhile. In fact, a healthy diet may be beneficial for managing anxiety. 

A diet rich in specific nutrients can support your brain function. Magnesium, which is found in dark leafy greens, nuts, whole grains, and legumes, may improve your mood and reduce anxiety. B vitamins found in almonds and avocados may help reduce your stress. 

5. Use the 5-4-3-2-1 Technique

When anxiety threatens to overwhelm you, put the 5-4-3-2-1 technique into play. Think about five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. 

This grounding technique works by engaging your senses, interrupting the anxious thoughts that are overwhelming you, and calming your nervous system. You may experience a range of benefits with this technique, including reduced anxiety, improved emotional regulation, decreased stress, and enhanced sleep quality. 

6. Talk to Someone

You don’t have to manage your anxiety on your own; you can talk to someone about it. Talk to a friend you trust, or book a session with a therapist or counselor who specialises in anxiety. Therapists can provide a safe space to explore the root cause of your anxiety, develop coping mechanisms, and help you improve your overall well-being. 

Experiencing anxiety in everyday life can take its toll. It can even get to a point where you actively avoid environments and situations you used to enjoy because of the anxiety they bring. If you’re ready to actively manage your anxiety, explore some of these helpful strategies above.

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