5 Tips to deal with anxiety

If you get sweaty palms, racing heartbeat, uneasiness, rapid breathing, nauseousness, etc., because of excessive worry and fear of certain situations, you might be dealing with what is termed as 'Anxiety.'

Anxiety is the response of our body in situations of stress, worry, and fear. It can be in situations such as: before a job interview, before the exams, waiting for results, when you have to speak in public, before the first day of college/job, and so on.

It's normal to have a little fear or uneasiness in such situations, but when it happens quite often( for some, on an everyday basis) and is at an extreme level, this can be an anxiety disorder, and dealing with it gets difficult.

Generally, it can be managed without medications and clinical therapies. However, the level differs from person to person, and if it's too much to bear, one must go for consulting a therapist.

Let us look at the tips that can help you reduce anxiety to some extent.

1- FOUR FOLD BREATH

Breathing deeply is the most common thing that anyone in stress should do.

Four-fold breath means to inhale deeply for four seconds, hold it for four seconds, and to exhale it out for four seconds. It's an ancient way to calm the mind often spoken of by meditation/yoga teachers.

Doing this deep breath work allows a greater amount of oxygen reaching your mind, thus helps to calm it down. Repeating it a few times will make you feel better in stressful situations.

2- ASSERTIVE MODE ON

Anxiety arises out of fear and worries about what has happened or what is to come. These thoughts causing such triggers in you are negative. Learning to be assertive is a way to deal with it.

The negative thoughts should be changed into positive ones. One negative idea attracts more, and you get stuck in a loop.  

Learning to be more positive should be practiced on a regular basis to help you in reducing anxiety in the long-run.

3- AROMATHERAPY

Certain candles, oils, scents have a soothing fragrance that helps to ease the worried mind and throbbing heart in stress.

However, the kind of fragrance and one's reaction to it differs from person to person. Inhaling certain fragrances like lavender, camphor, etc., gives positive vibes to some.

Select the right soothing fragrance for you, and having in its aroma can be a decent calming therapy.

4- SOOTHING MUSIC

Listening to soothing, meditational music helps tame your agitated mind. Going for a walk in the morning with peaceful music should be an everyday routine for someone who suffers from anxiety.

5- AVOID CAFFEINE

When it comes to anxiety, caffeine comes in the category of things that trigger it even more.

Excess intake of caffeine causes more anxiety-like symptoms such as mood swings, restlessness, racing heartbeat, etc.

Avoiding caffeine is important if you want to deal with anxiety and stress without medications.

 

The level of anxiety varies, and one should always consider consulting a therapist when it's a battle for you each day. Medications should only be taken with a doctor's prescription.

Look for your symptoms and accept it. Be willing to deal with it, reduce it, and heal it. 

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