Anxiety is a normal emotion when one is nervous about an important event in their life. Normal anxiety is controllable and can be relieved by some first-aid tips. However, extreme anxiety disorders such as generalized anxiety disorder (GAD) and panic disorder are difficult to control, but treatable through therapy or medication. Some of the ways on how to relieve anxiety are self-love, eating healthy, avoiding caffeine, limiting alcohol and many more.
If someone has an anxiety disorder, it is essential to look at ways to help them relieve anxiety for both the short and long term. As long you have the spirit of commitment and willingness, the below tips will help relieve anxiety.
How to Relieve Anxiety Immediately
The following points are quick or short-term remedies for a person suffering from anxiety.
1. Take a deep breath
The first thing to do when faced with anxiety is to take deep breaths. Take one hand and put it on your belly, and the other hand on your chest. After that, try to take even breaths. You may hold your breath and exhale to a count of four, and repeat several times. These actions do help the body of an anxious person to activate a relaxation response.
2. Use positive self-talk
Anxiety produces negative energy within oneself and the surrounding environment. Allow positive energy within the body by saying positive statements. A positive statement can be repeated several times such as "It is well" or "It looks bad but let me be positive about it". Try to see things in a positive light and include them in the statement.
3. Stand up straight
People faced with anxiety tend to have a slouched posture that protects the upper body, the heart, the lungs, and the stomach. If in that position, try sitting up straight, then stand up with feet apart, and then try to pull the shoulders back to open up the chest. Also try just standing up and doing something, like a quick walk around the room. These two ways will interrupt the anxious chain of thoughts and recapture a sense of control. Standing up straight is one of the best ways how to get rid of anxiety.
4. Stay in your time zone
When a person is anxious, they are usually worried about what will happen in the future. Instead of being obsessed with what might happen in the future, concentrate on what is happening at that present time by bringing the mind back to the present.
5. Relabel what is happening
People who have experienced panic attacks usually feel like they are having a heart attack or are at the verge of death. If you have a panic attack, bring your mind to the present moment. This will help you bring back your body to the current world and what is happening.
6. Follow the 3-3-3 rule
The 3-3-3 rule is one of the best methods how to get rid of anxiety. It helps one recover when faced with anxiety and panic attacks. The rule of the 3-3-3 method is based on what surrounds you. The method involves: naming three things that you see, three sounds you can hear, and lastly moving three parts of the body – arm, feet, or fingers. The rule helps in giving a sense of control and awareness of the present time.
7. Watch a funny video
Laughter is like medicine for the mind and heart. Laughter and humor are associated with mental health benefits and general health of the body. Hence, find time to collect funny clips from a favorite TV show, comedians, or YouTube. While watching those funny clips and having a good laugh, your stress or anxiety levels will reduce.
Top Tips on How to Get Rid of Anxiety in the Long Term
If you need to get rid of anxiety, some tough decisions must be made. One has to be committed and show a willingness by doing the following:
Physical exercise is one way how to get rid of anxiety. Exercising helps boost moods, reduce stress, sleep well, clear the mind, and improve self-esteem. People who exercise regularly and energetically can manage anxiety more easily than those who do not. If one feels anxious, take a walk. It helps get rid of anxiety.
Meditation is a general anti-anxiety technique that helps to calm the nerves and relieve stress. Begin the day with solitude and a sense of calmness; consider taking 20-30 minutes of daily meditation to get rid of anxiety.
3. Eat a healthy diet
Have a habit of eating food rich in lean proteins, fruits, vegetables, and complex carbohydrates. Avoid eating processed foods with preservatives, artificial colorings, and flavorings since these cause dehydration, low blood sugar levels, and mood changes. Caffeine should also not get included in your diet; it triggers insomnia and worsens anxiety.
4. Get some sleep
One of the most typical symptoms of anxiety is insomnia. Insomnia is a sleeping disorder where one is deprived of sleep or has irregular sleeping patterns. Avoid staying up too late to catch up with late-night shows or finish the To-Do list. If you find sleeping difficult try not to watch TV or use computers and phones when you are in bed, keep the room dark and avoid taking caffeine before bedtime.
5. Avoid alcohol, caffeine, and smoking
As you get concerned about how to reduce anxiety, know that alcohol, caffeine, or smoking will never help. Taking in alcohol, caffeine, or smoking when you are nervous will provide a short-term fix for the anxiety, but once the tobacco and alcohol effects are over, anxiety will return. Alcohol is a sedative, and one may develop alcohol dependency if faced with anxiety disorders. Dependence on cigarettes and alcohol causes a risk of developing an anxiety disorder.
6. Try aromatherapy
Aromatherapy helps to promote general health through the use of fragrant essential oils. One can add essential oils such as grapefruit, clary sage, lavender, and bergamot to a warm bath or even inhale them. Aromatherapy promotes relaxation, boosts mood and reduces blood pressure and heart rate.
7. Drink chamomile tea
Chamomile tea is one of the home remedies used to calm worn-out nerves and promote sleep. It helps reduce generalized anxiety disorder according to a 2009 study; this study also showed how chamomile capsules could reduce anxiety if a dose of 220 milligrams is taken 1-5 times a day.
Take Home Message
Anxiety is treatable and not a serious disorder. The best remedy is to have a busy lifestyle to avoid the thoughts of being anxious and worrying too much about the future and how you feel. However, if the burden is too much, consider seeking professional help.