In the chaotic world that we live in today, it is not surprising that many people are constantly dealing with anxiety and stress. It can be triggered by the smallest of things and can greatly affect your physical and mental wellbeing.
In some cases, chronic anxiety can even lead to illnesses, such as depression and some physical ones, too. It is, therefore, important to deal with it early on. There are many different ways to beat anxiety and different tips work for different people so you’ll have to try and see what works for you. Here are 10 simple steps to beat anxiety. Remember to be patient with yourself and keep reminding yourself that it’s going to be okay.
Meditation is one of the most effective ways to beat anxiety. It helps slow down and relax your mind. By bringing you back to the present moment, it helps you block out all other negative thoughts. It doesn’t have to be for very long; even a few minutes of meditation can bring you inner peace. The best part about it is that it can be done anywhere and at any time so no matter where you are if you find yourself getting anxious, just take a few moments to meditate and you’ll see what wonders it works in calming you down.
2. Journal your thoughts
Writing can be very therapeutic and sometimes, getting your thoughts out on paper helps in getting rid of your anxiety. Keep a journal on you at all times and when you feel like you’re getting anxious, write down your thoughts in your journal. It is a great outlet to let out your emotions and lessen your anxiety. It also enables you to understand what you are going through and what your triggers may be. Through a journal, you can also track your thoughts and emotions, which will help you manage them better.
3. Surround yourself with positive people
One of the biggest reasons for our anxiety is that we are surrounded by negative energy. We may not realize it but it can be extremely draining. It is essential to surround yourself with positive energy at all times. Hang out with people who are optimistic and don’t look at the glass half full. Negative people can increase your anxiety or simply make it worse. Take a moment to reflect on the people in your life who you think exhibit positive energy and surround yourself more with them.
4. Avoid anxiety-triggering foods
You may be wondering what the connection between the two is but the fact is that diet greatly affects your overall wellbeing and anxiety. You should be aware of the foods that trigger anxiety so that you can avoid them. Some of them include caffeine, which can cause you to have panic attacks and get heart palpitations. Others include sugar and alcohol. Try and eat fruits and vegetables, as they will help in keeping you calm.
5. Practice deep breathing
If you feel like you are getting anxious, take a few moments to stop and practice deep breathing. Breathe in for 4 counts and then breathe out for 4. It takes about 5 minutes but has a great impact on reducing your anxiety levels. What it does is that it slows your heart rate down, which, in turn, calms you down. It’s a simple yet effective technique so you may want to try it out.
6. Focus on something calming
One simple way to beat anxiety is to redirect your focus to something calming. This could be anything that won’t trigger off your anxiety, such as a hobby, friends, etc. There are different things for different people. For example, for some organizing, their closest could be therapeutic whereas for some it could be as simple as watering their plants. When you feel like you’re getting anxious, try, do something that is easily accessible at the moment and that will calm you down.
Exercise has been proved to release endorphins, which help you feel good. It doesn’t have to be an intense form of exercise; it can be anything as simple as a walk or yoga. Exercise improves your overall wellbeing calming both your mind and body down. You’ll find yourself feeling a lot more relaxed after the exercise and it’ll also boost your mood, making you happy.
8. Get adequate sleep
The amount of sleep that you get also greatly affects your anxiety levels. It is recommended that you should get at least 7-8 hours of sleep every night. Sleep deprivation has been shown to impair brain functioning and increase your adrenaline levels, which could trigger your anxiety. Make sure that you get 7-8 hours of good quality sleep every night and see how it helps you beat your anxiety. If you feel that your anxiety isn’t letting you sleep, try and do something relaxing before such as reading a calming book.
9. Find your triggers
In order to beat anxiety, you first have to get to the bottom of what is triggering in the first place. There are many triggers that we may not always be aware of. Figuring out what these triggers are will help you deal with the root cause and hence reduce your anxiety. Take some time to reflect upon and explore what these triggers are in your life.
10. Talk to someone
If you feel like nothing seems to be working you may want to try talking to someone to beat your anxiety. This doesn’t necessarily have to mean a therapist; it can be anyone like a friend or family member. Sometimes talking to a stranger can even help. Let it all out, talking about it can get it off your chest and make you feel a lot lighter. Talk to people who have a calming effect on you.
These 10 simple steps will help you beat your anxiety in no time at all. Try them out and see which one works best for you!