How to get rid of anxiety 4 ways to get rid of anxiety

Contents Method 1: Quickly eliminate anxiety 1. Take a deep breath 2. Carry out progressive muscle relaxation exercises. 3. Talk to friends. 4. Participate in physical activities. 5. Picture a peaceful scene. 6. Divert attention. 7. Use calming essential oils. 8. Listen to relaxing music. Method 2: Use self-help exercises to relax your body and mind 1. Ask yourself why you feel anxious. 2. Arrange special time for anxiety every day. 3. Write down your feelings. 4. Remind yourself that your current emotions are only temporary. 5. Bring your thoughts back to the present moment. Method 3: Get help 1. Ask your doctor for help. 2. Try cognitive therapy. 3. Consider exposure therapy. 4. Consult medication. Method 4: Change your living habits to reduce the recurrence of anxiety 1. Find someone who can support you. 2. Avoid stimulants. 3. Control alcohol intake 4. Eat a balanced diet 5. Ensure adequate sleep. Anxiety can affect daily life and disrupt a person's mood. If you are suffering from anxiety and are frightened, please don’t worry. There are many ways to deal with anxiety, and many of them can improve your mood immediately. If you insist on self-help exercises and make appropriate changes in your living habits, the possibility of anxiety relapse will be greatly reduced. If anxiety is affecting your life, it's important to seek help from your doctor.

Method 1: Quickly eliminate anxiety

1. Take a deep breath. Deep breathing can quickly relieve anxiety. Deep breathing can be done anytime, anywhere, and it only takes a few minutes to be effective. Before taking deep breaths, find a quiet place to sit or lie down comfortably.

Place your hands on your abdomen, just below your chest.

Count to five and breathe in slowly. Consciously sink the inhaled air into your abdominal cavity.

Hold your breath for a few seconds and then exhale slowly.

Breathe slowly through the Dantian for 5 to 10 minutes.

See if this method works for you. Some people may become restless and aggravate their anxiety if they focus on breathing.

2. Carry out progressive muscle relaxation exercises. Progressive muscle relaxation exercises can also quickly relieve anxiety. When performing this relaxation exercise, you tighten and relax the muscles throughout your body little by little, from your toes to the top of your head, working one muscle at a time. First find a comfortable place to lie down.

Close your eyes and curl your toes to tighten the muscles in your toes.

Relax your toes, then bend your feet and tighten your foot muscles.

Relax your feet and continue working your calves.

Tighten and relax the muscles in each part bit by bit like this, from the toes to the forehead.

3. Talk to friends. Telling friends how you are feeling at the moment may help relieve anxiety. Try calling a friend to confide in, or ask them out to talk about your worries in person. Don't communicate with them through text messages or chat tools. It's better to call or talk face to face. If you really can’t get away, video chatting is also possible.

4. Participate in physical activities. Any type of physical activity has a sedative effect. Exercise is actually very effective in treating anxiety. So when you are anxious, you might as well exercise. There are no restrictions on the type of exercise. You can choose according to your own preferences, but the exercise time should be about 30 minutes a day. Go for a walk. Walking is the simplest physical activity. Take a brisk walk around the neighborhood.

Take a yoga class. Yoga can not only stretch the body, increase muscle strength, but also use some breathing and meditation techniques, which is really helpful for relieving anxiety.

Dancing around the house. This way you can exercise even if you don’t go out. Play your favorite music and dance around the house.

5. Imagine a peaceful scene. Picture a peaceful place in your mind, imagine its sights, sounds, and smells, as well as your feelings there. Immerse yourself in your imagination and you will calm down quickly. For example, imagine yourself in a summer meadow, looking at the wild grasses flying around, smelling the fresh fragrance of flowers and plants, listening to the gentle breeze blowing by your ears, and feeling the warm sunshine on your body.

6. Divert attention. Quickly shifting your focus can also make you less anxious. When you're anxious, push yourself to do something that requires concentration. If you spend 10 to 15 minutes concentrating on something, your anxiety may disappear naturally. Find a book to read, take a bubble bath, pet your cat, or tidy up your desk.

7. Use calming essential oils.

Lavender can effectively reduce anxiety and may be effective when used before exams. Apply lavender lotion or carry a bottle of lavender essential oil with you so you can smell the scent from time to time. Other essential oils that can reduce anxiety include chamomile, sage, lemon, and bergamot.

8. Listen to relaxing music. Listening to music can also relieve anxiety. Some patients even receive music therapy before surgery. Listen to classical, jazz, new age, or other music that relaxes you.

Method 2: Use self-help exercises to relax your body and mind

1. Ask yourself why you feel anxious. Write down some objective questions and ask yourself what exactly makes you anxious. Take some time to sort out your anxieties, and you may find that they're not as serious as you thought. Ask yourself something like this: Why do you think something is wrong, and what evidence is there?

What are the signs that things are not as bad as imagined?

What are the chances of the worst-case scenario happening?

What are the most likely outcomes?

How would I advise others if they had this problem?

2. Arrange special time for anxiety every day. You will inevitably feel anxious, so it may be helpful to set aside some time for anxiety every day. Because you have a specific time to worry, you won't allow yourself to be anxious all day long. Schedule 15 to 30 minutes each day to worry and worry. It’s best to worry at the same time and place every day.

If you start to worry before it’s time to worry, write down all these worries. Remind yourself that you have time to worry about these things later.

Review your worries during anxious times. Sometimes when it’s time to worry, you’ll find that some of your worries have disappeared.

3. Write down your feelings. Figure out your emotions and write them down, and you may feel better. When you feel uneasy, sit down and write down everything you are thinking. You can even keep a thought journal to jot down all your anxious thoughts. When writing a diary of thoughts, you can divide the recorded content into three columns. The first column is recorded by person, place, content, etc. Ask yourself what happened? What's wrong?

The second column can be used to write down all the disturbing thoughts in your head. Like, what on earth was I thinking?

In the third column, you can ask yourself how anxious you are. Record your anxiety level numerically from 1 (not at all anxious) to 10 (extremely anxious).

4. Remind yourself that your current emotions are only temporary. Sometimes because of our anxiety, we worry that the uneasiness will never end and that we will be immersed in this anxiety forever. You have to remind yourself that these emotions will eventually go away. Try telling yourself: "It will pass soon." or "This won't last long."

5. Bring your thoughts back to the present moment. Dwelling on the past or future can cause anxiety, so training yourself to focus on the present is also a good way to relieve anxiety. Focusing on the present moment will also make it easier for you to handle the problems and tasks you face. To help yourself become more present, pay attention to the things around you. Who is there for you? What did you see? What did you hear? What do you smell? How do you feel?

Meditation not only allows you to focus more on the present moment, but it can also be a great way to relieve anxiety.

Method 3: Get help

1. Ask a doctor for help. If anxiety has affected your daily life, you should still receive professional help such as psychological counseling. Psychological counseling can effectively relieve anxiety and teach you ways to cope with it. If you are withdrawing from friends or family because of your anxiety, are unable to concentrate at work or school, or are running away from a place because of fear, it may be time to seek treatment.

2. Try cognitive therapy. Cognitive therapy relieves anxiety by changing your thoughts and behaviors. Let a professional and qualified doctor perform cognitive therapy for you to face challenges head-on and replace the negative thoughts in your head that are making you anxious with positive ones. For example, you may often think, "I'm going to fail." It's because of this thought that you feel anxious. After receiving cognitive behavioral therapy, you can identify these negative thoughts, question them, and replace them with positive thoughts. Then you can think, "I'm going to do my best."

Only a licensed doctor can perform cognitive therapy on you. Ask your psychiatrist if cognitive therapy can be included in your treatment plan.

3. Consider exposure therapy. Exposure therapy involves directly confronting the fear that is causing your anxiety. As treatment progresses, the intensity or duration of exposure therapy will increase, and eventually your ability to cope with your fears and anxieties will improve. For example, if you are afraid of flying, first imagine yourself in an airplane. After that you can try to visit the airplane. Then try a shorter flight. Finally you can try flying across the border.

Exposure therapy should be performed under the guidance of a licensed physician. If your anxiety comes from fear, you can ask your doctor if you can have exposure therapy.

4. Consult drug treatment. There are several medications that can treat anxiety, and you may want to consider using them if other methods fail to control your anxiety. These anxiety medications require a doctor's prescription and can only be used after a doctor's diagnosis. Medications to treat anxiety include: Benzodiazepines. This is the most common medication used to treat anxiety. They work quickly, but come with the risk of addiction. Such medications are only recommended for particularly severe anxiety disorders. Some common benzodiazepines include alprazolam, diazepam, clonazepam, and lorazepam.

Antidepressant medications. Some antidepressants can also treat anxiety, but they take four to six weeks to take effect. Antidepressants commonly used to treat anxiety include sertraline, paroxetine, escitalopram, and citalopram.

Buspirone. Buspirone is a relatively mild sedative that takes two weeks to take effect. It is similar to benzodiazepines, but is milder, has fewer side effects, and is less addictive.

Beta-blockers. Certain beta-blockers used to treat high blood pressure can relieve some symptoms of anxiety disorders. Typically, these drugs are used to treat heart disease and high blood pressure and are rarely prescribed to treat anxiety. Common beta-blockers include atenolol and propranolol.

Method 4: Change your living habits to reduce the recurrence of anxiety

1. Find someone who can support you. When you feel anxious, family or friends may be the ones you turn to for help. Find someone you are most willing to trust or talk to who can help you when you are anxious. See how the people around you influence you. Some people are anxious themselves, and they may influence you to feel anxious. So if your friend is as worried as you are, it's a good idea to talk to someone else when you're upset.

2. Avoid stimulants. Stimulants such as caffeine and nicotine can make your anxiety worse. If you like to drink caffeinated beverages, it's best to drink less. If you like to smoke or use other tobacco products, it is best to quit smoking. If smoking has become a habit, quit smoking as soon as possible. Smoking not only worsens anxiety but also causes serious health-threatening diseases such as heart disease, stroke, cancer and emphysema. Ask your doctor if there is a suitable smoking cessation program.

It is not advisable to consume more than 200 grams of caffeine per day. This is approximately the amount of two 250ml cups of coffee.

3. Control alcohol intake. Although alcohol can give you a moment of comfort, it can cause more serious anxiety. Limit your alcohol intake and don't "drink away your worries." If you drink too much, or drink too much because of anxiety, you may need help to stop drinking. Ask your doctor if there are any treatment options available.

4. Eat a balanced diet. Some studies show a link between anxiety levels and eating habits. Avoid unhealthy, highly processed foods and eat more natural, healthy foods. You may be able to alleviate your anxiety. Make sure you eat a balanced and healthy diet, including vegetables, fruits, lean proteins and complex carbohydrates. Regular consumption of fish such as salmon to supplement omega-3 can relieve anxiety.

Eat less sugar, sugary cereals, baked goods, and other foods high in sugar. When you crave sweets, substitute an appropriate amount of fruit.

Eating complex carbohydrates can increase serotonin levels in the brain and calm you down. Foods rich in complex carbohydrates include oatmeal, quinoa and whole wheat bread.

5. Ensure adequate sleep. Lack of sleep can worsen anxiety, so getting eight hours of sleep a night is essential. Try to go to bed on time every day and do some preparatory activities to help you sleep before going to bed. Dim the lights

Take a hot bath

Listen to soothing music or play white noise

Read a book