We are all living in a high-pressure environment bombarded with anxiety and stress-inducing factors around us. We experience stress related to work, school, family, money, health, and so many other reasons. While it is easy to give in to these nerve-wracking triggers, there are many preventative and managing tips and tricks you can utilize to deal with these triggers. Here are some methods that will help manage anxiety in the most practical ways.
Focus On The Present
Starting with the simplest tip, you should be focusing on the present when your anxiety triggered. To distract and take the attention away from anxiety, try one of the most basic techniques; the 3-3-3 rule. Look around you and name three things you see. After that, move three parts of your body; your legs, your fingers, or your arm. Then, name three sounds you hear where you are. Whenever you feel your heart and mind are racing, this mental trick can help center you, and bring you back to the present moment.
You can also try these techniques. Focus on one color, let’s say green, and try finding all green colors in your surroundings. Count reverse from 10 to 1 in a rhythmic breathing pattern or focus on physical sensations you feel, such as how your feet are touching the ground and the kind of noise you hear around you. Recognize that what you are experiencing is temporary, and it will be over shortly. These little tricks branch out from meditation techniques that are aimed at bringing your focus from the triggering thoughts that give you anxiety to the moment at present.
Change Your Routine
As human beings, we all need a break and change in our routines to recharge our minds and to function more effectively. That is why it becomes incredibly important for you to take a pause, say goodbye to your routines and schedules even if it is for a short period of time, and just relax. Too much stress and anxiety can cause your mind and body to go into a burnout mode which, in turn, paralyzes the motivational and creative instincts that you need to function normally.
Just Do It
When you feel anxious, it is important to find a way to relax. Just do something that will take your attention away from whatever thought, feeling or situation is making you anxious. For me, I have a few ways I calm anxiety down. When I feel anxious, I like to move. I go outdoors, go for a walk if I can. But I also love cooking, listening to music, watching a movie, doing laundry or organizing when I feel anxious. All of these methods help me.
I also always tell myself and my friends “Whatever situation is making you anxious, rise above it. You are too wrapped up in it.”
Nourish Your Body
Our body, when not in its optimum nourishment level, can also add to our stress and anxiety, which can make us go into a downward spiral. It is important to focus on all aspects that help nourish and unwind the body: get a massage with body oil, do a facial, take a steam or take a warm bath and apply lavender oil on your pulse points before sleeping. Eat lots of fruits and vegetables to satisfy the nutrient intake your body needs, and finally, sweat it out either at home or by taking a walk or going to the gym. Sugar does not help so try to stay away from sugar. You will feel an instant boost and freshness as you do these things to help yourself get into a more relaxed state of mind.
The basic key to controlling and managing your anxiety is to discipline your mind and body and be aware of when to bring certain changes to your daily lifestyle. While you can adapt these methods into your daily life and see positive results, you can always consult professionals in the field if you find your symptoms hindering your personal and professional life. Just remember, you are not alone.