We all deal with stress in our lives, which can cause occasional bouts of depression or serious anxiety disorders. Your anxiety can stem from many causes, including stress from everyday life or past emotional trauma. When things get too deep and complicated, we can help ourselves with strategies that help calm the body and mind. These are the best strategies for effective anxiety relief!
1. Acknowledge your anxiety
When you feel the discomfort that accompanies anxiety, it seems easiest to ignore it. But if you allow yourself to take five minutes to dig into that feeling and consider what exactly is causing it in your situation discomfort and concern, this can be a great first step to overcoming it all. Through these feelings, you identify the things you can control in the present moment and the things you have no control over, and you can easily let go of them.
2. Keep a journal
Journaling can be very relaxing, but some people find it too trivial. According to research, journaling is known to be almost equally effective, like a visit to a therapist. When we write or speak about our problems, a part of us relaxes and we can breathe easier. The next time you have free time and instead of scrolling through your phone, take 5 minutes to quickly write down your thoughts and feelings.
3. Have a to-do list
If your anxiety or stress comes from the tasks you have to do. Focus on one task on your list that you can complete right away. Set the timer for five minutes and start the task. You might be surprised how good you'll feel after those five minutes, and everything will be easier than you think. This will take control of what worries you.
4. Try a breathing technique
A breathing technique is an effective way to relieve anxiety. It is a simple and effective method breathing technique 4 – 3 – 4. Do it like this: sit up or lie flat and place the tip of your tongue behind your upper front teeth. Breathe in through your nose with your mouth closed and count to four. Hold your breath and count to three. Exhale through your mouth and count to four. Repeat these steps at least five times or until you feel calm. Keep your eyes closed while breathing, have gentle relaxing music next to you, you can also be in nature. Breathe through belly and not through the chest. Feel yourself filling up with air and try to think only good things. Set the timer for 5 minutes and extend if you are comfortable and time allows.
5. Lavender oil
Using lavender aromatherapy is known to ease anxiety. So this is a great reason to put a few drops of lavender essential oil in your diffuser the next time you feel anxious, and you can also add to the fabric softener when washing clothes.
6. Watch a funny video
Humor has been shown to help reduce anxiety and enhance feelings of well-being. Taking five minutes to take a break and watch a funny video or two can reduce your stress response and provide a relaxed feeling that helps lift your mood above anxiety. Laughter is a natural cure for all diseases, as it releases the hormone of happiness.
7. Listen to music
Music has vibrations, which affect the body in almost the same way as drugs. The next time you're stressed, put on your headphones, close your eyes, and through the sound, feel what the music gives you, how it helps you. It is best to choose instrumental music and not one that is sad or aggressive, as this will only make you more tense.
