6 techniques to calm your anxiety

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Living with anxiety is stressful and can even make normal situations difficult to bear. If you struggle with anxiety, you might even avoid leaving your home lest something trigger negative feelings or a panic attack. You don’t have to suffer alone, however.

You don’t have to live in fear. Millions of Americans battle anxiety in their daily lives in one way or another. In this blog, we’ll cover 6 different techniques you can use to manage your anxiety without or in addition to medication.

1.) Deep Breathing

Whether you deal with anxiety, this suggestion may seem reductionist. However, deep breathing can help your body calm down on a cellular level so that it’s easier for you to take control of your spiraling thoughts.

When you start noticing anxious thoughts or feelings, force yourself to focus on your body instead. Take long, deep breaths into your diaphragm. Focus on how your abdomen fills with air and releases it as you exhale.

When you breathe deeply, you bring extra oxygen to your cells. The higher oxygen level signals your brain that you are safe and healthy and will help lower your heart rate and calm your nerves.

2.) Soothing Tea

Many people find comfort in a calming cup of tea when feeling anxious. There are a variety of herbal teas that naturally help calm you down, such as lavender, chamomile and peppermint. Find the strain you like the most and keep it handy when you feel nervous or scared.

You can even incorporate tea into your daily routine. Start drinking a cup before bed to help you relax at night and sleep better throughout the night. The better you sleep, the better equipped your body is to deal with stress during the day.

3.) Take a break

If your anxiety is in reaction to a stimulus, such as being in a crowd or seeing an ex-signer, it may help to take a break. Find a place where you can be alone to let go of your negative feelings and comfort yourself with positive self-talk.

Some people even use therapy animals to help them with this technique. You can bring your pet with you to your bedroom or bathroom and pet it while you try to calm yourself down. Often, the comfort of having a pet you love with you can help control your anxiety and prevent a panic attack.

4.) Journaling

Keeping a journal or diary is another great way to help calm your anxiety. Many psychiatrists and therapists recommend this technique to their patients. It’s an easy way to get all your negative thoughts out of your head and put them on paper for you to see. For most people, once they have read their anxious thoughts, they can identify areas of irrationality.

Journaling can also be cathartic. This is an opportunity to purge yourself of thoughts or feelings that cause you pain. Writing it all down allows you to unburden yourself and free your mind for happy thoughts and calm feelings.

5.) Balanced Diet

Lifestyle changes can be a major factor in long-term anxiety management. Since scientists discovered the brain-gut connection, many doctors have used dietary changes to help people with chronic anxiety.

First and foremost, cutting out sugar can help you feel better, have more energy, and give your brain the ability to better regulate its hormonal and chemical output. It also allows your gut to balance its microbe and grow healthier bacteria. These two things combined often result in less anxiety and better overall health.

6.) Exercise

Exercise is a great way to release happy chemicals like serotonin and dopamine in your brain. It doesn’t have to be vigorous exercise either. Even something as simple as taking a daily walk can help boost positive chemicals in your brain.

The important part of exercise is to make it a habit. Promoting the regular release of these chemicals can have greater long-term effects on both your anxiety and your physical health.

If you live with anxiety, remember that you are not alone. Try these tips the next time you feel anxious and incorporate them into your daily routine.

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