Anxiety is an emotional state that brings with it feelings of worry, anguish, and fear.
Individuals affected by anxiety feel hopeless in situations that think are out of their control. This includes situations that give them a feeling of danger.
Managing anxiety isn’t an easy task for people who suffer from it. It may seem silly or harmless when we see it from the outside. However, the truth is that it’s hard to control.
It stops being normal when it’s uncontrolled and continues for more than six months. In this case, you need to treat this like a disease. You need to look for the help of a specialist.
Managing anxiety is necessary to be able to really enjoy your life. Here, we are going to talk a little bit more about this conditions and give you some exercises for managing it well.
Symptoms of anxiety
Identifying anxiety is very relatively easy. Most of us have it automatically. However, we are going to list the most common symptoms here in case you have any doubts:
- Chest pain and heart palpitations
- Dizziness and vertigo
- Nausea and stomach problems
- Excessive sweating, flushing, or chills
- Feeling of asphyxia and shakiness
- Tingling or numbness
- Feeling of a loss of control and of going crazy
- Fear (in general, and especially about perceived dangers)
Anxiety is an emotional state that’s difficult to control. However, it can be treated even when it doesn’t appear regularly. Plus, you don’t need to have it diagnosed.
1. Breathing to control anxiety
Set a time aside from your day when you don’t have any activities or responsibilities.
During this time, make sure that nothing bothers you. In addition, promise yourself you won’t be in a hurry to finish. It’s important that you take the necessary time to relax.
- Make yourself as comfortable as you can. You can lay down or sit up.
- When you find the position you like the most, close your eyes and focus all of your attention on breathing.
- Focus on how the air comes in and goes out slowly.
- As time goes on, breath more slowly. Breathe deeply so that the air gets in the lower part of your lungs. Slowly breathe in through your nose. Keep the air in for a few seconds. Then, let it out little by little.
Keep repeating this exercise for several minutes.
This exercise helps you keep constant control. However, it also helps you to manage the anxiety that appears out of nowhere.
Walking is the easiest way to manage anxiety. It doesn’t require you to go to the gym, buy special clothes, or even hire a trainer.
This is such a good exercise that if you do it in the morning, its effects will stay with you for the rest of the day.
Be sure to include a walk in your day. Take a little walk whenever anxiety starts to affect you.
Another one of the exercises you can use to manage anxiety more easily is to run. Plus, this sport also helps you to lose weight. As you’re burning calories, you’re letting out serotonin.
This is good because serotonin helps give you a better mood and mental health. If you add this sport to your life, you’ll discover that it also increases your quality of sleep and improves the amount of rest you get.
Dancing helps your body to let out endorphins. This is a great thing because these hormones help you to manage anxiety and stress. Plus, you’re increasing your heart health at the same time.
The only think you need to do is to put on some music and start to move a little. You’ll see how quickly time passes when you feel more comfortable and get into the rhythm.
Even though dancing isn’t something you do a lot, don’t throw the idea out. Part of learning to fight anxiety is learning to do new things. Try it!
5. Learn to forget your worries
Even though this isn’t exactly a physical exercise, it’s very important for managing anxiety. It’s important that you learn to handle situations so that they don’t take over your life.
Keep in mind that the majority of the problems that stress you usually aren’t as bad as you think. Your mind is very powerful and can focus a lot of attention on impossible situations only because you make them important.
Accept that it doesn’t do you any good to be anxious about an unrealistic worry.
If you can’t get away from anxious thinking, try to distract yourself with something bigger: do an activity or talk with someone.
Basic steps if you’re having an anxiety attack
When you suffer from an anxiety attack it’s very likely that you won’t know what to do or how to react. When this happens, remember:
- Identify the reason you’re having this anxiety attack.
- Find a way to relieve your tension. This could be by breathing or by doing a physical activity.
Even though it can seem very difficult, little by little, you’ll get control back. You’ll learn to do it a little faster each time.
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