It is okay to be anxious sometimes when things get out of control. A certain level of stress and anxiety actually helps us achieve our goals. But, when the anxiety and thought patterns start getting out of control it becomes difficult to manage the anxiety. Sometimes, it even leads to a panic attack, where the person starts to palpitate and feels like they are going to have a heart attack. Thus, controlling your anxiety becomes the top priority. Here is some tips to how reduce anxiety.
Hence, below are few tips for controlling your anxiety:
Accept Everything Cannot be Controlled:
Everything is not in our hand; hence we can’t control what is happening in our surrounding. It’s ok to let go sometimes. Most of the time, the things making you feel stressed aren’t actually going to happen. It is just the thought.
Don’t aim for Perfection:
One of the biggest factor adding to our stress and then leading to anxiety is perfection. We can’t always achieve perfection in everything. It is ok to be happy with what you get and what you achieve. It’s the effort which matters.
Replace Negative Thoughts:
Anxiety increases because of the negative thoughts. It is important to replace these negative thoughts with the positive ones. The best way to do this is to keep a diary with you. In this diary, you should start writing all the positive thoughts. Thus, when the negative thoughts start to come, you can look at the diary and remember the positive thoughts. Positive thoughts is very helpful to reduce anxiety.
Relaxation Exercise:
If you have constant anxiety issues, it is important that you start practising deep breathing exercise once a day. Along with deep breathing the person should also practice counting 1-10 (if necessary 20) slowly. So, when the actual anxiety will occur and you start relaxation techniques the body will automatically go to rest and calm state.
Exercise:
It is important to keep your body engaged through various exercises. One can go to the gym, or for a walk, or running or even practice yoga. This will help in keeping the mind at peace and keep the negative thoughts at bay.
Eat Healthily:
A panic attack or an anxiety attack weakens the body. It is important to eat a well maintained healthy diet to keep the energy flowing inside your body. You can also keep energy-boosting snacks with you. This way you will be able to decrease the weakness and actually be able to have positive thoughts.
Limit Alcohol:
It’s very easy to start an addictive behaviour to control your anxieties. Hence, it is important to keep away from alcohol and other substances. In reality, these substances actually increase the chances of a panic attack. Also, they start a dependency behaviour.
Get Proper Rest:
Lastly, it is important to get proper sleep and rest. Daily 8 hours of sleep is mandatory when you are stressed. Getting rest is important to replenish yourself, your mind and body.
The above tips can help you control your anxiety. But, alongside it is necessary to visit a professional also. Thus, if you or someone you know is suffering from anxiety or panic attacks, please visit a mental health professional immediately.
