Does the constant feeling of anxiety not leave you? We know how to help you.
If you constantly struggle with anxiety and it starts to take over your life, rest assured that there are several ways to deal with these feelings using cognitive behavioral therapy methods. We have selected 7 effective ways to help cope with this unpleasant feeling.
Tip #1: Take a Time Out
Most of us have very busy lives. Modern everyday life brings an abundance of loads and tasks that we must balance every day, and there is very little time for recovery. Take time out and postpone your work until later – this will provide an opportunity to relax and calm the nervous system. Time out can look different: a walk in the fresh air, reading your favorite book, relaxing in the bath or listening to music.
Tip #2: Get enough sleep
When we are well rested, we have more resources to deal with life’s problems, including feelings of anxiety. It also gives our nervous system a chance to calm down and recover, which helps us feel less anxious.
Tip #3: Practice relaxation exercises
Relaxation exercises can help reduce the mental and physical symptoms of anxiety. They work best when practiced regularly, even when you don’t feel anxious.
Relaxation exercises involve visualization, such as imagining yourself in a calm environment. Yoga, meditation, and massage can also help the mind and body relax and deal with anxiety symptoms.
Tip #4: Don’t forget to breathe
When we are anxious, our breathing becomes faster, which creates a shortage of oxygen and carbon dioxide in the body. This can send messages to the brain that there is a threat, and therefore a feeling of anxiety arises. It is necessary to help the body calm down and get the dose of oxygen that is required. For example, inhale for a count of 3, hold for a count of 4, and exhale through your mouth for a count of 5.
Tip #5: Exercise
If you feel chronic or frequent anxiety, your body releases large amounts of adrenaline, which can make you feel anxious and send messages to your brain that there is something to be afraid of. Sports can help use up that adrenaline and also release chemicals in the brain that positively affect mood and make you feel better.
Tip #6: Talk to someone you trust
Letting go of what is bothering you will help you relax. Sharing how you feel can help you look at your problems from a new perspective. You may also find that others have experienced similar issues as well.
Tip #7: Keep a diary
If you don’t want to talk to anyone, then writing down your thoughts and feelings in a journal can help. It will give you a new perspective on what you are experiencing.