How To Reduce Anxiety Each Day
If you have ever lived with anxiety, then you understand how overwhelming it can feel when you have an anxiety attack, or even just a really stressful day. Small situations can feel like huge undertakings and it is hard to live a full, happy life with the weight of anxiety on your shoulders. If you are looking for a few ways to reduce anxiety each day, here are a few tips for you:
Exercise is one of the best things you can do, in order to lower your stress, and feel great about yourself. A few workouts such as Pure Barre, talk about how their workouts can reduce mental stress, while putting the stress on your muscles, instead. You are so focused on lifting the weight, or holding your stretch, instead of worrying about your struggles. There are also other benefits to getting enough exercise such as reducing your stress hormones, such as cortisol. Working out helps release endorphins, which improves your mood and act as natural painkillers. Working out can also improve your sleep quality, which can help manage stress and anxiety, and working out also makes you feel better about yourself and more confident, which helps improve your all-around mental wellbeing. Working out doesn’t have to be lifting weights or running on a treadmill. Get creative with it! Sign up for a dance class, research a class pass, or just walk with friends or your dog. No matter what you do, any kind of activity will help!
Find The Root of The Problem
Sometimes you can be blind to your own problems when it comes to stress and anxiety and in order to improve, live a happier life, and find the root of the problem, getting help is the best way to do it. Talking to someone else allows you to receive insight from an outsider that can see both sides, without an emotional attachment. If you are looking for a counselor, I highly recommend Ray of Hope Counseling Services. With seven convenient locations in Georgia, Ray of Hope Counseling Services provides individual and group therapy, family therapy, as well as couples counseling. In addition to the license and education that each therapist holds, each therapist at Ray of Hope Counseling Services also has additional training and holds certifications in their specialty area, which is very important when it comes to helping their clients with life changes and challenges. Clinical Director and Founder, Lynn Thompson Umstead, is a trained mental health professional with a Bachelor of Arts degree in Psychology and a Masters of Science degree in Clinical Psychology. In addition, Lynn also holds many certifications and/or licenses such as a National Certified Counselor, Imago Relationship Therapist, an Anger Management Specialist, and she is registered by the state of Georgia as a civil and divorce mediator. Lynn not only treat clients, but she also supervises interns and therapists who are working towards their full licensure.
Of course, you always want to discuss this with your doctor first, but there are several great supplements out there that can help promote stress and anxiety reduction. Here are a few ideas:
- Omega-3 Fatty Acids
- Lemon Balm
- Green Tea
- Valerian Root
- Kava Kava
Mental stress activates your sympathetic nervous system, signaling your body to go into fight or flight mode. During this reaction, stress hormones are released and you experience symptoms such as a faster heartbeat, quicker breathing, and constricted blood vessels. Deep breathing can help activate your parasympathetic nervous system, which controls the relaxation response, combating all of your negative symptoms from stress. This is why it is so important to learn how to properly breathe when you are under stress and also practice overall mindfulness during everyday situations.
Question Your Thoughts
Psych Central says, “When people are anxious, their brains start coming up with all sorts of outlandish ideas, many of which are highly unrealistic and unlikely to occur,” Corboy said. And these thoughts only heighten an individual’s already anxious state.
For instance, say you’re about to give a wedding toast. Thoughts like “Oh my God, I can’t do this. It will kill me” may be running through your brain.
Remind yourself, however, that this isn’t a catastrophe, and in reality, no one has died giving a toast, Corboy said.
“Yes, you may be anxious, and you may even flub your toast. But the worst thing that will happen is that some people, many of whom will never see you again, will get a few chuckles, and that by tomorrow they will have completely forgotten about it.”
Deibler also suggested asking yourself these questions when challenging your thoughts:
- “Is this worry realistic?
- Is this really likely to happen?
- If the worst possible outcome happens, what would be so bad about that?
- Could I handle that?
- What might I do?
- If something bad happens, what might that mean about me?
- Is this really true or does it just seem that way?
- What might I do to prepare for whatever may happen?”