Important Techniques to Deal with Anxiety and Stress

Thoughtful stressed young man with a mess in his head

The perfect way to deal with anxiety and stress is, of course, to identify the source of anxiety, stress and get rid of it. The second step is to learn how to cope with the stress, anxiety and panic. There are some basic ways to improve your outlook on life, help you cope with problems and reduce stress. Techniques for stress reduction can really help you focus and concentrate on your wellbeing. 

You can try out following techniques to deal with anxiety and stress that you can’t avoid.

1. Develop Awareness

Anxiety is natural, but too much can get in the way of what matters to you and your family. Keeping a diary of what causes anxiety and stress, and how it makes you feel physically is a good way to deal with this problem.

Stress, anxiety and exhaustion are often linked, especially at the end of a long day. But that doesn’t mean we have to accept it as part of life. There are lots of things you can do to help ease physical signs of stress and deal with stress – from looking for the underlying cause to using techniques such as mindfulness or exercise.

2. Deep Breathe 

Deep breathing is a simple practice that calms your mind, helps you cope with stress, and supports your physical health. To experience its benefits: Breathe slowly in and out from the abdomen. Close your eyes, if comfortable. Count slowly to four as you breathe in, then count slowly to four as breathe out. Repeat for five minutes.

3. Exercise 

Exercising offers a practical way to secure you against weakening anxiety and stress. Being active improves your brain’s ability to cope with anxiety and stress.

Exercise is a practical way to cope with anxiety and stress. Regular physical activity helps reduce anxiety by improving brain function, and building your resiliency. Exercise also releases feel-good chemicals in the brain, and increases blood flow to your brain and muscles.

4. Yoga

Yoga is a complementary therapy for anxiety disorders. Its nature, about peace and calm, make it useful for getting away from your daily stresses. Yoga is an effective complementary way to cope up with anxiety and stress. Anxiety is a chemical imbalance in the brain, and chemicals can be changed with yoga.

5. Sleep

To combat anxiety, try some sleep. When you’re under stress and not getting enough sleep, sleep can feel impossible. Sleep is a great way to overcome the triggers that cause a stressful day and to finally relax.

Insufficient sleep not only makes us tired, it also messes with our brain’s ability to process stress, which can make it harder to deal with anxiety. But get enough good quality sleep, and you’ll feel more rested and relaxed when you wake up.

6. Keep busy 

Staying busy can assist you to control anxiety and stress in proper way. Create a list of activities you enjoy, things that are easy to get started on, and keep the list in a place you can see it when you feel anxious or stressed.

Keep busy so that you are not lying there thinking of all of your problems. However, it is important to catch your mind wandering to negative thoughts, bring yourself back to positive thoughts, those that make you happy. Concentrate on the positive things that you have in your daily lifecycle. Turn your physical presence into a thought presence and think about what brings you joy and make it the most prominent thought in the room.

7. Fruits and vegetables

Eating more fruits and vegetables is a key for reducing anxiety and stress. Fruits and vegetables are an inexpensive way to support mental health.

8. Muscle Relaxation Technique

Everyone experiences anxiety at some point. And when you are more anxious, your body gets tense. Muscle relaxation is a common way to relax. It works by first tensing and then relaxing muscles in your body. For example, you may be told to squeeze the muscles in your fist, and then release them. Or first clench the muscles in your shoulders, and then release them. The aim is to train your brain to tense and relax muscles. This reduces feelings of anxiety.

9. Green Tea

Green tea has long been valued as a food and beverage with a wide range of health benefits. Not only is it rich in antioxidants and nutrients, it also has a more powerful magical property — it may reduce anxiety and stress.

10. Therapy

Cognitive-behavioural therapy (CBT) is currently the best treatment for dealing with anxiety. It has a cure rate of over 80%. It works by changing thought patterns and behaviour.

Anxiety and stress are uncomfortable feels that every individual feels experiences at one time or another. We experience stress anytime something disrupts the normal balance in our lives, such as unsettling news, health problems, relationship tension, and financial strain. Stress increases when we feel overpowered by events and have limited control over a situation

Little changes can have big impacts… but most of us forget to practice them. The bright side is, it’s easier than you think. If you start using these techniques right now, you could save yourself a lot of stress in the future.

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Psychologie India 

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