15 ways to deal with anxiety

The content of the article

• Allow yourself to be mistaken
• Take Omega 3
• Focus on the present
• Learn to distance yourself from irritants
• Play or cheer yourself
• Speak out
• Get enough sleep
• Hug more often
• Learn the technique of breathing exercises
• Believe in your inner strength
• Warm yourself inside and out
• Carry the smell of lavender
• Control your reaction
• Eat regularly
• Physical exercise

There is no single approach to rid a person of prolonged anxiety. Taking sedatives for long periods depresses the nervous system and often leads to side effects. The good news is that you can cope with anxiety without medication..

Allow yourself to be mistaken

Perhaps you belong to those people who are trying to achieve perfection in everything, always make only the right decisions. But understand that there is no right or wrong, better or worse way out of the situation, there is simply a different view of it. You can not please everyone at once. Stop chasing the right decisions.

To cope with the excitement, remember that it is not the event itself that matters, but your attitude to it. Everyone is wrong, it is impossible to predict how your point of view and actions will affect the future. Act boldly.

Take Omega 3

Unsaturated fatty acids improve the functioning of the brain, circulatory, nervous system. A study in the United States at Ohio Medical College found that students who received 2.5 mg of Omega-3 daily for 12 weeks did better with excitement in the exam than those given a placebo. Flaxseeds, walnuts, beef, salmon, and sardines are rich in unsaturated fatty acids. Omega-3 can be taken as a dietary supplement..

Focus on the present

Often anxiety arises from endless thoughts about the future. You can calm your nerves by focusing on the present. You can train such a skill in yourself. It’s worth starting with 10 minutes of classes per day: sit comfortably, focus on breathing and body sensations, count exhalations from 1 to 10 to calm the mind. Try not to get involved in the internal dialogue. Start all over again if thoughts drove you off the beat.

Learn to distance yourself from irritants

Cope with anxiety helps timely abstraction from people and thoughts. If something or someone is bothering you in real life or on social networks, try to minimize contact and communication. Get away from the TV or laptop as soon as you start to feel anxiety. Turn off the phone immediately if you feel that you can not cope with irritation. Annoying friends and relatives ask to call back later.

Play or cheer yourself

Pleasant activities help to cope with anxiety. Everything that makes you smile, laugh, or for some time distract from the rapid pace of life, will be very useful. Adults are too serious; they rarely see games as a pastime. Remember what you loved doing in your childhood. Outdoor or board games, drawing, coloring are good ways to get rid of anxiety. To cheer up and cheer yourself up, watch funny YouTube videos or Instagram accounts..

Speak out

Speaking a problem out loud removes the alarm. When you share, how would you look at the situation from the outside. Often the advice of another person is not even required. At some point, you suddenly become filled with amazing clarity and wisdom. The right decision comes from within, anxiety recedes. Most people prefer not to talk about exciting topics, being afraid to seem stupid or weak, and fear enhances anxiety.

Get enough sleep

Sleep relieves the emotional stress that has accumulated during wakefulness. A great way to overcome anxiety is to convince yourself that “morning is wiser than the evening.” Quality sleep helps people more easily deal with stressful situations the next day. A poorly rested brain may misinterpret ambiguous or even neutral situations for you and make you nervous..

Hug more often

When hugged, the human brain produces oxytocin, a hormone that reduces anxiety. You feel more secure, it reduces anxiety. To cope with experiences, often pet, hug your children, spouses.

Learn the technique of breathing exercises

Harvard cardiologist Herbert Benson found that by relaxing, the human body copes well with depression – when it relaxes, the brain produces substances that neutralize stress hormones. One of the easiest ways to get rid of anxiety is controlled breathing: sit comfortably, relax your body, inhale slowly through your nose, counting to 3. The stomach should rise. Hold air for a short time in the lungs, exhale with your mouth at the expense of 1-2-3. Take sets until the alarm goes away.

If you have mastered the easiest way to relax, move on to the next technique – breathing 4–7–8. A deeper concentration helps to get rid of anxiety: hold your tongue behind the crest of your front teeth, exhale completely, emitting a “whistle”. Draw in air through the nose at a count of 1–4, hold your breath at 1–7, exhale with a whistling sound through your mouth at a count of 1–8. Do 4 approaches.

Believe in your inner strength

If you allow yourself to delve into negative thoughts, anxiety and fear of life will intensify. You are much stronger than you think. Every day consists of risks, problem solving and happy times, so it’s worth treating life easier. Until this day, you have successfully solved your problems, which means you can deal with them.

Warm yourself inside and out

Studies have shown that a person in the sun, in a sauna or in a warm bath produces more serotonin – a substance that improves mood, performance, libido. To cope with anxiety, warm your body. Fireplace warmth, a hot shower, a cup of tea are great ways to reduce anxiety..

Carry the smell of lavender

Natural essential oil can be used to cope with constant anxiety. Inhaling the smell of lavender, after 10-15 minutes you will balance your emotional state. There are several ways to use essential oils: apply 2-3 drops on your wrist, add to a phytolamp or a special pendant.

Control your reaction

Some events remind a person of pain. Your reaction to words, the actions of others is unconscious. Daily introspection will help to cope with anxiety. Algorithm for detecting negative emotions: at the end of the day, describe the events or phrases that upset you, and record your positive actions and reactions to them. After 2 weeks of observation, analyze which points are often repeated. Get rid of negative manifestations by redirecting attention to achievements.

Eat regularly

In the absence of a balanced diet, a person experiences mood swings, becomes anxious, moody. Eat every 3-4 hours – a well-fed man copes with negative emotions better. Do not satisfy hunger on the go with carbohydrate food snacks, so as not to experience lethargy, depression.

Physical exercise

Training stimulates the brain, calms the nervous system. Sometimes a 5-minute lesson is enough to cope with anxiety and reduce its manifestations throughout the day. When performing exercises in the body, endorphin is produced – the hormone of happiness. It helps reduce excitement, irritability.

Regularity is more important than intensity or duration. Long walks in the fresh air enhance physical health and improve emotional state. For the age group of people, this is a great alternative to training in the gym or at home..