7 effective ways to control your anxiety, according to therapists
Do not let your discomfort upset your whole life. Follow these practices instead.
Anxiety can affect you in an innumerable way. Being in a constant state of concern can have negative effects on your relationships, your work and almost all other aspects of your daily life. But you don't need to let this discomfort upset your whole existence. Speaking to therapists, we have gathered the practices that you can integrate into your routine to provide more relaxation. Read the rest for seven effective ways to control your anxiety.
In relation: 5 common habits that make you anxious, say the experts .
1 Start making diaphragmatic breathing.
Using simple breathing techniques can help relieve anxiety. Aldrich Chan , Psyd, a approved psychologist Based in New York, advises people to practice diaphragmatic breathing. AE0FCC31AE342FD3A1346EBB1F342FCB
"This technique consists in consciously controlling your breath by taking slow and deep breaths in your belly, which can help activate the body relaxation response and reduce anxiety," he said.
Diaphragmatic breathing can be used several times a day, "especially during moments of anxiety or increased stress", according to Chan.
"Taking a few minutes to focus on deep and slow breaths can help calm the nervous system," he confirms.
2 Engage in regular exercise.
You can also work on your anxiety with some physical activity. Chan recommends activities such as walking, jogging, yoga or dance - which he says can "reduce anxiety by releasing endorphins, improving mood and promoting relaxation".
"Getting involved in regular exercise for at least 30 minutes most days of the week is recommended for mental health and overall well-being," he shares. "However, even shorter physical activity episodes can immediately relieve symptoms of anxiety."
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3 Practice guided visualization.
Imaging is also important for relaxation efforts. Jennifer Kelman , LCSW, a family therapist Work with Justanswer, says Better life Whether it recommends practicing guided visualization when anxiety strikes, or even as a prevention method.
"The guided visualization is audio recordings where you listen to a soothing voice walking in certain soothing places, such as a walk in the forest hearing the beautiful running water of a waterfall," she explains. "These visualizations are wonderfully soothing and daily listening can help maintain anxiety remotely."
4 Take time for mindfulness.
Another useful technique is to use mindfulness and meditation to reduce anxiety, according to the chain.
"Mindfulness implies focusing on the present moment without judgment, while meditation involves forming the mind to achieve a state of deep relaxation and increased consciousness," he said.
Chan recommends that people with anxiety try to incorporate mindfulness and meditation into their daily routine to see the positive effects in action.
"Starting with a few minutes a day and gradually increasing the duration can be useful," he says. "Coherence is greater than the duration of each session."
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5 Identify your individual triggers.
Many people with anxiety have special things that have triggered them. This is why "the identification of your triggers and finding ways to manage them can be useful", according to Chan.
"This may involve avoiding certain situations or developing adaptation strategies to deal with specific triggers," he notes.
But the identification of triggers must be a "current process", recalls Chan.
"This involves being aware of your triggers and implementing strategies to face it," he continues. "This can be done daily or as specific situations occur."
6 Create time for connection.
One of the worst things for anxiety is isolation, warns Kelman.
"We all need connections with others and when we have these healthy links, we can feel built and more connected, which can help feel less anxious," she offers. "But when you are anxious, the feelings of being alone without any support support, which adds to anxious feelings."
This is why Kelman recommends creating time for connections with others.
"Find this good friend, walk, go out for a meal and share your feelings and you may notice that you breathe easier and you feel calmer," she suggests.
7 Request professional support.
If you connect with a good friend is not enough for you, you may have to look further.
"Get professional support if anxiety is overwhelming and is starting to interfere with your life," advises Kelman. "It may be time to help, and there is no shame.
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