How to Reduce Anxiety: 5 Ways That Have Been Proven to Work
Restlessness, a rapid heart rate, hyperventilation, heavy sweating, muscle trembling — these are the symptoms of anxiety. Everyone experiences feelings of anxiety from time to time. It appears before a big presentation in school or in the office or while having a conversation with a stranger at a party.
Being anxious is a normal albeit unpleasant feeling. If you want to get rid of the symptoms of anxiety, here are some things you can do to calm yourself down:
Consider Using CBD
Cannabidiol, or CBD, has shown promise as a form of treatment for anxiety. In one study, men who took CBD orally before a public speaking test reported that they felt significantly less anxious. Another study revealed that CBD improved insomnia and anxiety among children who have been diagnosed with post-traumatic stress disorder or PTSD. Nowadays, you can find a CBD store in Sandy and other parts of Utah.
Write it Down
Anxiety can strike at any time and anywhere. You could be having a laugh with friends at a pub or lying by the beach on a tropical island and suddenly feel anxious.
Sometimes, what gives you feelings of anxiety is unclear. This is when writing it down will help you. Keeping a journal will allow you to explore what you feel. Previous studies have shown that it is a healthy way for people to deal with negative feelings. Most of all, it reduces stress.
Another approach to journaling is writing down, not just what makes you anxious, but also the things you are grateful for. This will help you focus your attention on the positive aspects of your life.
Exercise has been scientifically proven to be good for both your physical and mental well-being. While regular exercise is often associated with health, it can also help relieve mental stress.
When you feel anxious, you have extra adrenaline in your body. Adrenaline is the hormone that is released when your body is in a fight-or-flight mode. It is what causes your muscles to become tense and your heart rate to increase as it readies to go into action as a response to a stressful situation. Exercising will help burn off excess adrenaline.
Exercise will also reduce your level of cortisol, better known as the stress hormone. Your body will produce endorphins, the chemicals that are associated with a better mood. Moreover, regular exercise will boost your confidence which, in turn, will improve your mental well-being.
There are deep breathing exercises that you can do to alleviate anxiety fast. When you are experiencing distress, your body goes into fight-or-flight mode which causes your heart to beat faster, your blood pressure to rise, etc. Through deep breathing exercises, you activate your parasympathetic nervous system which is responsible for relaxation.
When you do deep breathing exercises, you concentrate on your breath. You breathe slower and deeper through your nose, expanding your lungs and your belly in the process.
You hear the term “mindfulness” a lot every day. From social media influencers to corporate executives, everyone seems to have incorporated mindfulness into their everyday routines. Mindfulness is a practice that includes yoga and meditation. It combats anxiety by separating you from negative thoughts.
Anxiety comes and goes. For many, the symptoms associated with it disappears after a few hours or a day. However, for some, anxiety persists for weeks, months, and even years. If this is the case, speak to a mental health professional who can prescribe the appropriate treatment.