How To Reduce Anxiety

We will discuss some helpful tips for dealing with daily anxiety without taking medications. These tips are for general information and are not a substitution for medical advice.

Avoid Avoidance

 
The only way to deal with fear is to face it. Avoiding it prevents us from moving forward it makes us anxious. Anxiety will be increased and can not be lost if we are afraid to face the problem in front of us, so we must begin with a determination to be brave, do not be afraid and do not worry.

As Thich Nhat Hanh, a Vietnamese monk, says, “Every time your fear is invited up, every time you recognize it and smile at it, your fear will lose some of its strength.”

Relaxation With Breathe Deeply

 
Take 5 minutes break and focus on your breathing. Close your eyes, sit up straight, with a hand on your belly. Slowly inhale through your nose, feeling the breath start in your abdomen and work its way to the top of your head. Reverse the process as you exhale through your mouth.

The goal is to develop way of breathing that can calm you down and you can use just before any situation that makes you nervous. If you add this way of breathing into your everyday routine, it will not only be a tool for releasing anxiety and stress, but it can also have a positive impact on your general health.

A psychologist Judith Tutin, PhD, said that “Deep breathing counters the effects of stress by slowing the heart rate and lowering blood pressure”.She's a certified life coach in Rome, GA.

Do Exercise

 
Exercise is an easy way but it takes determination and perseverance. Two kind of exercise that you can do are stretching and aerobic. there are routine warm-up stretches that prepare the body for exercise. But, there is Yoga and Tai Chi as well. 

Yoga involves specific body postures and includes breath control and focusing of the mind. Tai Chi involves slow movements to increase circulation. It mostly involves stretching and slow circular movements. It can be used as a warm up for more active exercise.

Meanwhile, aerobic you can do it includes walking, running, cycling, swimming, rowing, etc. Besides stress reduction, you will increase your stamina, strengthen your heart and arteries, burn calories, increase your mood and even extend your longevity. Aerobic exercise appears to have the most physical and mental benefits if done for at least 20 minutes three time or more a week.

Try The Positives Thing

 
Ignoring negative thoughts and replacing them with optimism will reduce anxiety. If you replace negative thoughts with positive like calmness, confidence and peacefulness instead of resentment, anxiety and worry, then you will feel well-being. after the start of the next mind do the best things you can do.

Do your best to see the positives, behind all negative times, there is a resulting positive. You may not see it right away but it's there and will eventually come through.

Spending Time in Nature

 
Spending time outdoors can improve fitness, increase levels of vitamin D, and also reduce the stress or anxiety. In addition, spending time in nature can increase the confidence that you have. By spending time in the outdoors of course you will see the vegetation and peace at the sight.

Research shows that if you stop for a moment to breathe in the scent of flowers, the effect will be the same as when you are doing sports. Roses, lavender and jasmine, also can reduce anxiety and improve your mood.

Research also shows that pine scent can reduce stress and increase relaxation. Walk in the park or your own backyard can help you more calm and happy, especially when the scent of freshly cut grass. According to Smithsonian magazine, the smell of rain also gives a relaxing effect as reminiscent of the cool greenery.