6 Easy Ways To Reduce Anxiety

We all experience events and situations in life that can make us feel overwhelmed. In these times, it may feel as if we are losing control and anxiety can set in. The good news, is that there are many ways you can help yourself restore calm, no matter how stressed or overwhelmed you are. Below are 6 easy ways to reduce feelings of anxiety:

1. Breath deeply. When we feel anxious, we tend to take shallow breaths. Breathing in this way can actually exasperate feelings of panic and stress. Deep breathing is a good way to calm down as it relaxes your muscles, improves blood circulation and relieves tension. Try some 7/11 breathing, a method that you can use anytime/anywhere. Try breathing in through your nose, and down into your tummy to the count of 7, and out through your nose to the count of 11. Counting the breaths can help to distract you from negative thoughts and helps to stimulate the part of your nervous system that can calm you.

2. Go for a brisk walk. If you feel anxious, it can be beneficial to take a break and go for a walk. Walking can help relieve stress and tension, and releases endorphins in your brain which lift your mood (all exercise has this effect). Taking a walk will also give you more time and space to think and reflect on the situation. Walking with a friend, relative, or someone close to you will give you the opportunity to talk it through. Problems can often seem smaller when they are shared. Taking a walk amongst nature can be particularly calming and grounding.

3. Develop positive thinking. The way we think greatly affects the way we react and deal with different situations. Thinking optimistically reduces the chance of feeling too overwhelmed, even if you are faced with difficult circumstances. Learn how to look at life in a brighter perspective. Doing so can help you be more open-minded. As a result, you will easily understand things as they are and won’t be too affected when unexpected events happen.

4. Clear worries from your mind. The more you think about the problem at hand, the
more things get complicated. If you feel overwhelmed, try to shift your thoughts to something good and positive. Think of your dream holiday or imagine being somewhere peaceful and beautiful. You could even make a list of your favourite things from A-Z. Distraction techniques might be hard to do at first but with practice, you will learn how to easily divert your thoughts.

5. Learn a relaxation technique. Progressive muscle relaxation (PMR) and other bodywork techniques aim to relax your body and help you to let go of muscle tension. Once you have become familiar to it, you will learn how to calm down quickly. A professional therapist will be able to teach you how to practice PMR techniques. Other activities that can help you with deep relaxation include yoga and meditation.

6. Connect with positive people. Positivity is very contagious. According to Dr Iacoboni, author of ‘Mirroring People: The Science of Empathy and How We Connect with Others’, being with happy people will eventually make you feel happier.

If you would like to find out more about how hypnotherapy and psychotherapy can help anxiety and stress, please contact me on 07966 288604 or alexia@positivefuture.org.uk