9 Ways to Control Anxiety and Keep Calm
Anxiety is when you feel worried, nervous, and uneasy about something you sometimes don’t even know about. Once it is uncontrolled, it becomes an anxiety disorder.
Anxiety disorder is one of the fastest rising and common mental disorders in the world. If you are someone experiencing anxiety, then take comfort in the thought that you are not alone. In fact, in the US alone, there are an estimated 40 million adults who experience anxiety.
The good news is, there are different ways to control anxiety and calm it down. So, whisk those worries way and try these 9 ways to calm down your anxiety.
Sometimes, all you need is breathe. Breathe in and breathe out. Take a few deep breathes to calm down your senses.
When we feel some intense emotions like anger or worry, we usually take quick, shallow breaths. This sends a message to our brain resulting in a fight-or-flight response as a feedback loop. Taking deep breaths can disrupt this loop, helping you calm down your emotions and senses.
Ever wonder why yoga and meditation involves a lot of breathing? It gives you calmness and inner peace.
2. Acknowledge what you feel.
You have to admit that you are feeling anxious. By acknowledging what you feel, you will be able to address it.
3. Challenge your thoughts.
When you’re anxious, a lot of thoughts will come running your head, usually the negative ones. When you have anxiety, you experience overthinking. And we all know overthinking does not bring us good most of the time.
You can fight a thought with a thought. Train your mind to see things from a different perspective. Challenge your worst-case scenarios or your what-ifs and try to be grounded on the real possibilities.
You can challenge your thoughts by asking yourself whether what your thinking is rational, how likely will it happen, and believe that you can handle the worst that can happen.
After asking yourself these questions, you’d realize that your fears are just in your mind.
4. Get some exercise.
Did you know that doing exercise would release happy hormones? When you exercise, your body releases the hormone serotonin, which helps your body calm down. When you feel anxiety, try to go out for a run or a walk.
5. Listen to music.
If you are someone who is into music, then listen to some. We all have different tastes when it comes to music. Be it pop, rock, or classical, listen to music that soothes your senses. Hearing your favorite melody can help you calm down.
6. Write down what you feel.
When we feel anxious, there are times when we don’t want to deal with anyone. Some people experience anxiety who finds it stressful to deal with human interaction.
If you are one of these people, then grab a journal and write your thoughts. Don’t worry about grammar, spelling, or punctuation. Just express what you want to express. This can help you release what you feel for you to feel better. It can help you transfer your negative thoughts as well.
Exposing your emotions with an inanimate object is also helpful because you don’t have to worry about any negative reaction. Your journal will accept whatever you say and won’t be able to judge you in any way.
To take a step further, once you feel calm and relieved, you can even continue writing some action plans for the future.
7. Get some fresh air.
Remove yourself from the environment that is causing your anxiety. For instance, you are preparing for an exam and is very much worried because you still have a lot to study but have so little time. Or you can be in a toxic office environment that is surrounded by so much pressure.
In cases like these, it wouldn’t help to push yourself too hard. It can just add up to the pressure and anxiety that you feel.
So, take some time off, even just for a few minutes, and get some fresh air. By doing this, you can give yourself a breather that can reinvigorate your thoughts. By the time you come back, you are calm and re-energized and ready to take on the challenges you left.
8. Watch a funny video.
This will be one of the times that you’ll thank the internet. Watching a funny video and having a hearty laugh can help you feel good about yourself. This can bring in positive vibes and can help you have a more positive outlook. It can break the chain of negativity and help you address the situation in a more positive way.
9. Stay away from sugar.
I know, I know. When you feel anxiety, you feel like sugar is the best cure. A lot of us turn to sugar when we feel stressed and uneasy. But in as much as we want this delectable treat, it can actually do more harm than good.
Research shows that sugar can make anxiety worst. So, try to stay away from sugar when you feel like you’re having an anxiety attack. Better yet, drink a glass of water or have some protein. Water and protein give your body slow energy that can help your body recover from anxiety.
In this fast-paced world, it is reasonable to feel like everything is happening rapidly. Things happen one after the other or alongside each other. It can be very stressful always to feel like you’re catching up with its pace. Thus, resulting in anxiety.
Don’t let this kind of world eat up the best of you. Try to fight your anxiety by conquering it. It’s a difficult thing to do; we won’t argue with that. But the good news is, you can fight it out. You can battle against your anxiety and emerge victorious.