The Seven Natural Techniques to Manage Anxiety

Constant anxiety and worry can make it hard to lead a normal life. Relationships and work become compromised and leave the sufferer feeling unhappy and hopeless. However, there is a way to keep the situation from spinning out of control. The following seven techniques can be used at the first signs of an anxiety attack, which can help you get your life back on track.

Exercise

When you feel anxious, muscles tense up, your heart races, and respiration increases in a “fight-or-flight” response. Exercise can be a terrific outlet for natural anxiety relief. It allows you to channel the extra energy in addition to clearing your mind. Exercise also causes our bodies to release pleasure hormones, further reducing stress and anxiety.

Breathing

This simple anxiety release method counters our body’s tendency to resort to rapid and shallow breaths when we’re in the throes of an anxiety attack. Concentrate on taking slow, deep breaths through the nose and then exhaling out of the mouth. This simple breathing technique can have a calming effect. Practice controlled breathing when you are not in the midst of an anxiety attack so you will be better prepared for the next one.

Bodywork

Treating yourself to a therapeutic massage, acupuncture, or a hot shower is more than an indulgence. It can work wonders in helping relieve the physical symptoms of anxiety. Hot showers and massages relax tense muscles. Acupuncture and acupressure can relieve numerous stress-related symptoms, including shortness of breath, upset stomach or heart palpitations.

Distraction

By occupying your mind with pleasurable or busy activities such as listening to music, doing a hobby, or even household chores, you can take your mind off the problem that’s causing your anxiety. Other activities you can try include reading a book, gardening, drawing or painting, playing a game, and cooking.

Thought Analysis

Anxiety usually derives from negative thinking, so turning negative thoughts into positive ones can naturally provide relief from one’s anxiety. Anxiety is most often created when we fear an anticipated event or a worst-case scenario, which will likely never happen.

When we write down the precise worry which causes our fear and articulate an action plan to stop it from happening, we can see it in a more realistic light. This helps give us a feeling of control and reduces the associated worry.

Live in the Now

If you think about it, living in the present is one way to keep thoughts firmly planted in reality. Most of our anxiety focuses on potential “what if” possibilities. When we actively participate in the here and now, the future takes a back seat, making it easier for us to stop worrying about the things that may happen down the road.

Seek Help

This doesn’t inevitably mean calling up a therapist to schedule an appointment (although that is certainly an option). Being able to talk to anyone, whether it’s a spouse, a trusted friend, or even a stranger, can help relieve anxiety. Human beings need to interact with each other and getting somebody else’s perspective on your troubles can give you a different outlook on the issue.

It’s also helpful when we can counsel someone else in need. Doing a good deed or passing it forward is another way to put our own problems in perspective. It’s also a wonderful way to generate positive thought patterns and lower our negative ones.

If your anxiety becomes more than just an occasional incident or if it starts to disrupt your everyday life, these seven natural anxiety relieving techniques are here to help. When these techniques stop working, it may be time to consider professional help or medical intervention with a trained psychologist or doctor.