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5 tips to reduce anxiety

Posted on 06-11-15 in Mental Health

5 tips to reduce anxiety

Anxiety is a normal human emotion everyone experiences at some point in life. It is a natural human reaction to situations considered threatening, unpleasant or comfortable. Unfortunately for those with an anxiety disorder, allowing the anxiousness and irrational fear to subside is a lot easier said than done. Sometimes these feelings may manifest as panic attacks or take other forms that can interfere with an individual’s ability to function on a day-to-day basis.

Dealing with extreme anxiety on a daily basis can be debilitating if those with an anxiety disorders do not practice efficient and constructive methods of receiving treatment for the condition. Thankfully there are several ways that one can work to manage anxiety on their own:

Methods to manage anxiety include:

1. Learn to recognize false fears: Some fears are irrational. Letting these fears take hold only leads to more problems. When irrational fears manifest, individuals should let them pass. For example, if a 20-year-old woman in good health is deathly afraid of having a heart attack, she could do herself a favor by taking a step back whenever she notices this fear. By making an effort to sit back and recognize the irrationality of this fear, she can have a better chance of letting it pass and carrying on with her day.

2. Repeat the fear until it gets boring: Repeating the worry over and over again until growing tired of it can minimize the fear factor. Those with anxiety can be advised to take an unpleasant thought and repeat it for upwards of thirty minutes. The person will have trouble focusing on the worry once it is no longer a novel idea.

3. Sweat it out: Exercise is great way to combat anxiety and depression. It increases the activity level of serotonin and dopamine, according to clinical psychologist Stephen Ilardi, in his book “The Depression Cure.” One doesn’t have to run a marathon or set new records to obtain the antidepressant and anti-anxiety benefits of exercise. Just a simple 30 minutes a day of exercise can have a positive effect on a person’s mental health.

4. Stay distracted: One way to handle anxiety is to keep the mind preoccupied. If someone starts to get caught up in thoughts caused by anxiety, he or she can try picking up a word puzzle, a video game, reading an engaging book or watching a movie. Attention-grabbing activities can serve as a valuable resource for helping the person stay distracted from their elevated fears and anxiety.

5. Be conscious of breathing: When those suffering from stress get caught up in severe anxiety, their heart rates will escalate and their breathing rates will increase. Monitoring one’s breathing patterns can help reverse a panic attack by slowing down the event and thereby preventing it from from getting out of control. Additionally, taking deep breaths in the midst of anxiety allows people to grow more aware of their emotional and physical states.

Practicing these tips on regular basis can provide simple anxiety management. It should be noted though that these techniques are not intended to replace the use of psychiatric medication and/or therapy, but can be helpful alongside proper treatment. Learning how to manage anxiety is an imperative skill for those who struggle with mental health disorders, bringing individuals one step closer to living a fruitful, anxiety-free life.

Sovereign Health Group is one of the leading treatment providers in the country and offers various treatments options for patient struggling with mental health disorders like anxiety, addiction and co-occurring conditions. If you know someone who is struggling with an anxiety disorder or another mental illness and is in need of treatment, please contact us by phone or through our online chat.