5 Techniques to Alleviate Anxiety

Anyone who has ever had an anxiety attack knows firsthand what a harrowing experience it can be. The walls close in around you. Your throat feels like it’s narrowing, making it harder to breathe. A weight is pressing down on your chest. If you’d rather find ways besides medication to alleviate your anxiety, look no further.

5 Techniques to Alleviate Anxiety

1. Breathe

The way you breathe can play a role in whether your anxiety lingers or departs quickly. If you breathe from the top of your chest, you’re going to have more short, fruitless breaths. When you concentrate, take long breaths from deep down in your diaphragm, and slowly breathe out, this can soothe your anxiety and allow it to pass more quickly.

2. Move It

Put that rush of energy to good use. The more you sit or stand in one place, the more that energy can build up into greater anxiety. If possible, get moving and prevent your body from storing that excess adrenaline. Whether it’s going for a walk or taking a short aerobic break, just move it.

3. Sit Still

As calming as it can be to get out and move, for some the secret is sitting still. Funny as it may seem, if you’ve tried exercising when you have an attack of anxiety and you still don’t see results, then try sitting in one place while doing calming breathing exercises. You may find that this helps more than technique number two.

4. Distract Yourself

Sometimes when an attack strikes, that’s all you can focus on. This can make it worse. Instead of dwelling on your anxiety, distract your brain by thinking about something else, maybe by reading or playing a game. It’s hard to think about being nervous when your brain is engaged in other activities.

5. Exercise

This involves more than just using that nervous energy in the moment. This is a long term plan you can make. Getting and staying physically fit can go a long way in reducing the frequency of anxiety attacks and helping you feel healthy inside and out. Find a physical activity that you enjoy, and keep going.

While these are great techniques to employ when you have an anxiety attack, it can also help if you prepare yourself mentally ahead of time. Educate yourself on what anxiety is, and know what your triggers are. Network and talk to other people who go through similar anxiety. Set aside time during your day to worry about things, and when your time allotment has passed, make yourself move on. These are a few long-term ways in which you can manage your anxiety.

While everybody’s case is different, there are ways to help your anxiety. It can take some trial and error to find the techniques that are right for you, but when you do, you can experience the freedom from anxiety that you’ve always wanted. Be positive. You can win your fight with anxiety.

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