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Effective Ways to Stop Anxiety

Anxiety is widespread, and it affects one in 13 persons. It manifests differently, sometimes through a panic attack, other times through nervousness in your stomach, shaking hands, overwhelming tensions, beating heart, etc. It causes overwhelming discomfort and can significantly reduce the quality of life of a person. 

How can you help yourself? Let’s find out!

But, first, here is some information about the anxiety you should know.

What is Anxiety?

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According to the American Psychological Association (APA), anxiety is an emotion of fear and tension, followed by some physical manifestations, such as high blood pressure. 

Occasional fear and tensions are normal emotions, but once it becomes too overwhelming and too often, a person is at higher risk of General Anxiety Disorder (GAD). 

Here are some of the symptoms of GAD:

  • Continuous tensions
  • Continuous feelings of fear, uncertainty and irritability
  • Problems with sleep and concentration

People who suffer from GAD experience these symptoms to severe levels. It can affect their ability to develop relationships, do their work, and complete everyday tasks.

Types of Anxiety

There are several types of anxiety, including:

  • Generalized anxiety disorder – GAD
  • Social anxiety disorder
  • Selective mutism
  • Specific phobia
  • Separation anxiety disorder

The first two types are the most common, with a wide range of symptoms.

5 Ways to Reduce Anxiety

The following are simple methods you can practice to ease the feeling of fear and worry. 

Skip the Extra Coffee

There is nothing wrong with starting your day with a cup of coffee. Coffee contains caffeine, a stimulant that keeps you awake. But, research shows that too much caffeine increases the feeling of anxiety. 

Therefore, you don’t have to give up on coffee, just drink three or fewer coffee cups per day. 

Walk it Out

Workouts are excellent for anxiety and have both long-term and short-term positive effects on your mind and body. But, if you feel anxious, you don’t have to grab your fitness equipment and rush to the gym.

A slow walk around the neighborhood will help you feel better and relax your muscles. You can listen to music while you walk to block the outer noise.

Exercising three times per week for half an hour is an optimal workout schedule, but a ten-minute walk when you feel overwhelmed will make an instant difference.

Focus on Something Else

If you feel extensive fear or worry and experience trouble calming down, try to distract yourself and focus on something that will keep your hands busy. It is called a distraction technique and is a simple trick to drive your attention away from your overwhelming feelings. 

You can draw, wash your hands, brush your hair, or anything else you can think of. 

The technique stops your brain from focusing on thoughts that increase anxiety.

Breathe

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When your emotions and thoughts become unbearable, your breathing changes and your brain doesn’t get enough oxygen which stops you from thinking clearly. 

Therefore, it is important to practice a simple breathing technique that will help calm you down, lower the heart rate and stop your blood pressure from going sky high.

When your breathing becomes rapid, close your eyes and slowly take a deep breath through your nose, hold your breath for several seconds, and exhale slowly. Repeat the technique as many times as you need until you feel your vision clears, your hands stop shaking, your heart rate stabilizes and the unbearable feeling decreases.

Final Thoughts

Dealing with anxiety is challenging. When anxiety strikes, the last thing you are capable of is thinking clearly and helping yourself. Practice the mentioned techniques that are simple to remember and focus on in those moments to feel better.

How do you deal with anxiety? Please share your tips!

If you learned something new, please consider giving this article a thumbs up!

Walt Disney once said, “We keep moving forward, opening new doors, and doing new things, because we're curious and curiosity keeps leading us down new paths.”. To be successful is to have no limitations, it is to work through all obstacles, to have extreme passion for life, and love for others, and this seems to be the underlying motto of Amber Drake’s life. Drake is a highly accomplished, world-renowned, and published book author, freelance writer and editor, inspirational speaker, an inspiring teacher, a well-reputed canine behaviourist, a canine cancer researcher, and the CEO of Canine Companions. As a child, she was keenly interested in the veterinary field and this interest paved way for her to be the successful businesswoman she is today. Starting with an Associate of Science degree in Biology in 2007 from Jamestown Community College, she has since expanded her knowledge horizon by acquiring a Bachelor of Science in Biology degree with courses from both SUNY Fredonia and Cornell University, followed by a Master of Arts Degree in Education (2011) from Ashford University, a Post-Master’s Educational Certification, and a Doctorate in ABD from the North Central University, Prescott Valley Arizona. Driven by her love for dogs, she regards her company, Canine Companions, as her greatest work-related accomplishment. She wrote the book, ‘Dog Talk: What Your Dog Wants You To Know’ as a comprehensive guide to understanding the behavior of dogs. She has since been involved in numerous writing jobs in the field, varying from writing about veterinary medicine for pet insurance companies to serving as the Co-founder and Vice President at Preferable Pups. She actively engages in content management, copywriting and research work, ghost-writing, and content marketing for organizations around the world. In addition to being an incredibly successful writer, canine behaviorist, and a CEO, she is an educator as well as an experienced curriculum developer. She is a Professor of Veterinary Medicine at Mentoray, where she teaches and develops curriculum. She is also an Adjunct Professor of Professional Sciences at Kaplan University and an Adjunct Instructor of Biology at Jamestown Community College (10+ years). Drake is a woman of many skills. She has been in the freelance content writing field for almost 7 years now with a vast amount of writing experience throughout the past ten years. She is a proficient copywriter, blogger, and has years of experience in content management and development, content creation proofreading, written communication, and correspondence. She has a number of certifications including, but not limited to, Canine Psychology, SEO, Content Marketing, Social Media Marketing, Snapchat Marketing, and Google AdWords. Drake is a woman of extreme passion with great love for her work as a canine behaviourist, writer, and college professor. You can read more about her on her website http:/www.AmberLDrake.org or connect with her on her Facebook page, www.facebook.com/specialistamberdrake.

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