5 Healthy Ways to Manage Your Anxiety
Everyone experiences feelings of nervousness, tension, and stress from time to time. Here are 5 ways to help manage anxiety in your life:
1. Become a relaxation expert.
The body needs a daily practice of a relaxation technique such as deep breathing because it has a physical effect on the mind. Deep breathing helps to relax a major nerve that runs from the diaphragm to the brain, thereby sending a message to the entire body to let go and loosen up.
Repeat the following deep breathing exercise several times daily:
- Inhale slowly to a count of four, starting at your belly and then moving into your chest.
- Gently hold your breath for four counts.
- Then slowly exhale through your nose to a count of four.
You can also incorporate prayer when practicing deep breathing:
- As you inhale slowly to a count of four, imagining pulling the Spirit in so fully that it fills every pore of your body.
- Make sure your stomach expands; you want to be filled with peace.
- Exhale slowly through your nose to a count of four.
- While inhaling/exhaling, meditate on peaceful thoughts such as “Come Holy Spirit…fill my heart”; “Lord Jesus…grant me your peace”; “Lord, Jesus…I love you.”
2. Incorporate prayer; express gratitude.
Did you know that scientific studies have proven prayer induces states of relaxation? Pray by asking God for what you need, thanking Him for particular blessings, or using a Psalm to guide you.
One suggestion is to memorize a passage of Scripture or a specific prayer so that you have it available to redirect your mind away from your anxious thoughts and toward praying to God.
Start a gratitude journal to get in the mindset of appreciation, and out of the mindset of being overwhelmed.
3. Living a healthy lifestyle.
Do you want your mind and body to feel peaceful and strong enough to handle life’s ups and downs? Then you need to get the right amount of sleep since inadequate sleep can trigger anxiety.
If you’re having trouble sleeping, engage in a relaxing activity before bedtime such as taking a warm bath, listening to soothing music, or reading.
Also, don’t forget to eat healthy: choose fruits, vegetables, lean proteins, and whole grains for long-term energy instead of the short bursts that come from too much sugar or caffeine.
There are some substances that can make anxiety worse and caffeine is one of them. Exercise is key to sending oxygen to every cell in the body so your brain and body can operate well.
You can start today by taking a brisk 30 to 60 minute walk which will release endorphins and will lead to a reduction in anxiety.
4. Connect with others.
Spend time with friends or family. Doing things with those we feel close to deepens our bonds which allows us to feel supported and secure.
If you feel worried or nervous about something, talking about it with someone who listens and cares can help you feel understood and better able to cope with anxiety.
Get together with others and engage in an activity that manages anxiety, such as taking a walk in the park, going on a hike in the woods, or taking a yoga class together.
5. Pay attention to the good things.
A great way to keep our minds off the worry track is to focus our thoughts on things that are good, beautiful, and positive. Appreciate the small, everyday blessings. Allow yourself to dream, wish, and imagine the best that could happen. When confronted with anxious thoughts, take a moment to visualize yourself handling the situation with calm, ease, and clarity.
Anxiety can feel overwhelming but by taking small, effective, and straightforward steps every day, you can learn to manage anxiety and minimize your stress.
If you feel like you can’t manage anxiety, contact Crosswinds today to learn how our counselors can help you learn how to manage and cope with the stress and anxiety in your life.
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