Everyone experiences anxiety at some point in their lives. It may come in different forms and levels, however it is a natural emotion and a biological instinct. Anxiety can be a positive emotion because it can propel us forward to accomplish goals and meet deadlines. It can also pull us backwards so that we avoid danger and protect ourselves.
Anxiety becomes a cause for concern when it starts crippling a person-causing distress that keeps them from living their life. For example, negative thoughts can cause so much anxiety that you can bomb a test or be unable to perform a work task. Some symptoms of anxiety include negative or intrusive thoughts, excessive worry, lack of concentration, irritability, fear, insomnia and even nausea. You can feel physically sick to the point of not being able to get out of bed for work or school.
First, it is important to learn how your anxiety is impacting you. Then, with support, take steps towards learning to overcome your anxiety so it does not overpower you.
Here are 3 easy tips to help you start reducing your anxiety today:
- Changing your negative self-talk:
A lot of mental and emotional suffering comes from how we talk to ourselves. The language we use and the labels we give ourselves have more power than we realize. Our words have the ability to manifest themselves into mental habits and eventually our reality. Repeating and indulging in self-statements such as: “I’m not good enough.“ It was my fault.“ “I don’t have enough time,” or “How will I handle this?” can offset certain physiological responses in your body. They can act as the catalyst to symptoms such as excessive worry, a pounding heartbeat and an inability to breathe. Your self-talk can affect the way you react to a certain situation and may eventually affect the way you habitually live. With repeated practice, you can learn to talk to yourself in a healthier way. Practicing self-compassion by telling yourself, “You can do this.” You are strong.” You are good enough,” can change the negative thinking and reduce your anxiety. It takes time and practice for you to believe these healthier and positive thoughts, but it is possible to retrain your mind to think this way.
There are many practices out there that can help you learn mindfulness (i.e., focusing your awareness on the present moment and tuning into your body). Meditation and yoga are very effective to improve anxiety symptoms. There are a plethora of apps you can download, classes you can sign up for, and online videos you can watch, to help you learn to use these tools. Mindfulness can be a good way to practice becoming more attentive to yourself. Once you become aware of the negative thoughts that you have adopted, you have the choice to let them go completely without the pressure of having to solve or fix the problem. In your own time, and with self-compassion, you can begin to replace them with more positive thoughts.
- Progressive Muscle Relaxation:
This is technique that is a great way to reduce tension and stress. You can find this on Youtube or other relaxation apps. Essentially, you begin by doing a body scan. Notice where you have tension in your body. And, squeeze each part of your body from head to toe, squeeze, hold, and relax. Visualize your body releasing the tension and your body begins to relax.This exercise is a great way to relax after a long day of work or when you are experiencing high anxiety. It can take 5-10 minutes to do.
If you try these tips and it still doesn’t help you reduce your anxiety, please give us a call here at the Heart Connection Center. We will be happy to help you feel better! You don’t have to suffer alone. Call us today.
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