And a little anxiety can actually be useful. Feeling nervous can get the adrenalin pumping and make you more alert. But it’s when short-term anxiety becomes a more long-term condition that problems start. Chronic anxiety can be crippling and may lead to an inability to concentrate, constant nausea, palpitations and insomnia. It can also cause other conditions such as depression and even agoraphobia. The important thing to remember about controlling anxiety is quickly conquering it before it gets out of hand – which means managing stress.
Here are some tips of relieving anxiety :
- Take a deep breath. Inhale slowly to a count of 4, hold it to a count of 4, and slowly exhale to a count of 4. Repeat several times.
- Find a reason to smile/laugh/feel grateful. For example, if you are stressed by your job, practice gratitude for having a job.
- Accept the fact that you are feeling anxious. Feel in your body where you are feeling anxious and focus your attention on that area without fighting or trying to eliminate it.
- Question your anxious logic. Ask and articulate to yourself what you are most anxious about and calmly assess the best course of action to take.
- If possible, talk out your anxiety with a friend or loved one to release your inner tension.
- Take immediate positive action instead of sitting idly so that your mind focuses on a goal oriented task instead of general anxiety.
- Keep a food diary. Certain foods in your diet may be exacerbating your anxiety episodes.
- Drink chamomile tea, which contains some compounds that bind to your brain receptors in the same way as valium.
- Use calming visualisation exercises.
- Try taking natural supplements known for reducing anxiety, like fish oil, lemon balm, bitter herb hops and valerian.
- Exercise for at least 20 minutes, which is how long it takes for the anxiety reducing effects of physical activity to kick in.
- For severe and chronic cases of anxiety, consult a medical or mental health professional.