5 Most Effective Tips to Overcome Anxiety Quickly
You Are Not Alone, You Can Regain Control of Your Life
I’ve struggled with anxiety, and I’ve studied anxiety, But I am not a motivational guru or a highly qualified phycologist, I am a regular normal person just like you. If you are looking for an expert, then maybe this article is not for you. However, if you want to learn from a person who knows how it feels to be in your shoes then let’s have a chat. Anxiety can affect anyone regardless of age or background, it’s a common and often debilitating condition. My experience is that it can manifest in many ways, including racing thoughts, physical tension, and a sense of impending doom. Stress and anxiety are like compatible siblings, one eats a bar of chocolate, and the other also has to eat at any cost, anxiety will lead to stress. When it starts to interfere with your daily life then it becomes chronic and problematic. Today, I am going to share with you the “5 Most Effective Tips to Overcome Anxiety Quickly” that I have benefited from in my day-to-day life.
Remember, if you are struggling right now, there’s nothing wrong with you. If you are feeling anxious because of this, that only means you are paying attention. Your body is designed to cope with anxiety, the system is already built-in, you just have to activate it. It’s your flight-or-fight system that makes your heartbeat irregular, your breath faster and your muscles tense up. This anxiety can pump fuel into your body that can allow your mind to become completely focused on overcoming the obstacle that caused the anxiety. You can’t get rid of anxiety; however, you can fight anxiety. Let’s learn how to live with anxiety and make anxiety your friend.
1- Take Deep Breaths and Relax
One of the most effective ways to reduce anxiety quickly is deep breathing. Wherever you are, just close your eyes and take a deep breath through your nose, allowing your abdomen to expand as you breathe in. Hold your breath for a count of four, and then exhale slowly through your mouth. Repeat this process a few times until you feel a bit calmer. It helps your heart to beat normally and relaxes your muscles. You will immediately feel at ease. If you repeat this exercise a few times a day, you will see a significant drop in your anxiety’s level of intensity.
2- Be Present in the Moment
I am sure you have heard this a million times, and you must be thinking how can I live in the moment when everything is going sideways? My boss is not happy with my progress, my business is on the verge of collapsing and my personal life is an absolute mess. Trust me, being present in the moment is the only way to take control of your life. Whether you like it or not, it is what it is. So, what you are going to do? Runaway? Or navigate through it?
Ask yourself about how you want to remember this time, feel regret, or feel proud. It’s hard, I know, but I am confident that if I can do it, you can do it too. Embrace, whatever the situation you are in and start making improvements accordingly. Struggling professionally, take a deep breath and try to think of one thing that can improve your work. Facing personal problems, breathe deeply and try to change one habit that is the most troubling. One change will lead to another, and you will feel less and less anxious eventually.
3- Simple Stretches
It may sound crazy, but it’s true by relaxing your body, you can relax your mind. Spending most of the time in front of screens or remaining in the same poster for a long period of time can cause fatigue and stiffness in muscles, particularly in the neck and shoulders. Releasing tension with small movements can be done almost anywhere. Get up from your chair, walk at least a couple of steps, take deep breaths, and move your neck right and left. Shrug your shoulders just like you do when you say, “I don’t know,” then leave them up high for a few seconds before letting them fall.
4- Visualize Something Funny
Visualizing something humorous lightens your mood and takes you out of the state of worrying. As a result, you feel a boost in your energy that enables you to focus on your present circumstances. It can be anything, a joke you read, a real situation you were in, or a video clip you watched. I have a playlist of a few videos that I found funny, and I can’t stop laughing whenever I visualize one of them. Laughing contracts and expands your muscles, which reduces anxiety, stress, and physical tension.
5- Unstuck Your Troubling Thoughts
Quite often, when you experience anxiety, you get stuck on troubling thoughts. You try to restrict them and try to get them completely out of your mind. Honestly, it’s not possible that’s why it never works. What actually happens is, you just give them more fuel and make them more sticker in your mind.
Now a million-dollar question is how to get rid of these thoughts. You can’t, yes you read it correctly, you can’t get rid of them. What you can do is honor these thoughts, it’s uncomfortable but that’s completely fine. They have a significant role in making you stronger and more confident. Instead of trying to get rid of these thoughts, try to find ways to get unstuck with them.
Journaling can help, writing about your thoughts will transfer your thoughts from your mind to paper. You will immediately feel lighter, and you will observe that these thoughts won’t last longer. Have you ever noticed ocean waves? All waves, whether small or huge rise, fall, and disappear. So are your thoughts that are creating anxiety, they will come, stick for a while, and go. Don’t get too attached to them.
Conclusion
Dealing with anxiety is challenging, you are not alone, it affects millions of people worldwide. These are the 5 Most Effective Tips to Overcome Anxiety Quickly those work for me every time. My purpose in sharing this with you is that I want you to regain control over your anxiety. Overcoming anxiety is a process, these techniques may take time, but with patience and persistence you can achieve it. Next time you feel anxious, take a deep breath, embrace the moment, do some stretches, and visualize something funny.
If you are looking for long-term solutions to overcome your anxiety, then you have to make some changes to your lifestyle. Exercise regularly, it releases endorphins, which are natural mood lifters, and it also helps to reduce the body’s stress response. You will observe improvement in your physical as well as mental health. Eat healthy, consuming a balanced diet with a variety of nutrients can help regulate your mood and reduce anxiety.