Everyone has emotions of anxiety at some point in their life. Anxiety is characterized by nervousness or unease about a future event. You may feel anxious about taking an important decision, attending an interview or taking a medical test. During times like these, feeling a little nervous can be perfectly normal.
However, some individuals find it hard to control their worries. Their feelings of anxiety are more constant and can often affect their daily life. Here are top ten ways to fight your anxiety and lead a happy life.
- Learn to Control Your Breathing
Many people with anxiety suffer from poor breathing habits that contribute to anxiety and many related symptoms.
Take more controlled breaths, using the following method:
- Breathe in slowly through your nose for about 5 seconds.
- Hold for about three seconds.
- Breathe out slowly through pursed lips like you’re whistling for about 7 seconds.
- Repeat this exercise ten times.
This method will help you maintain a healthy balance between breathing in oxygen and breathing out carbon dioxide. The technique of controlled breathing will also help you beat hyperventilation that creates many of the worst anxiety symptoms.
- Find Activities That Relax You Better
If you find that singing makes you happy, then don’t wait to do it. Whether it’s an act of singing or skipping stones at a park, if it works for you, do it right away, – before the panic attacks beat you.
A good laugh has great short-term effects. When you begin to laugh, it doesn’t just lighten your load mentally, it induces physical changes in your body. So consider checking out funny videos to calm those jittery nerves.
- Listen to Good Mood Music
Listening to music can have a great effect on your anxiety. But the key is to make sure you’re listening to music that represents the way you want to feel. Choose relaxing or happy music, not just any music.
- Hang out with Friends
People who have lots of friends tend to react less negatively to anxiety than those who fly solo. Socializing induces the production of the hormone oxytocin, which has an anxiety-reducing effect. So the next time an anxiety symptom appears on the horizon, grab some pals and go for a walk or just have a quick chat.
- Plan Ahead
Fight anxious feelings in advance by preparing for the day ahead. Try making a schedule and develop habits that increase productivity. Focus on how to “un-think” the anxiety-producing thoughts by taking steps before they pop up.
- Meditation Makes You Happy
Most of us, by now, have heard that meditation is relaxing. A new study found that an area of the brain known as the precuneus was larger in individuals who were happier. According to scientists, regular meditation can boost grey matter in the precuneus. The discovery clarifies that why those who meditate report experiencing feelings of great contentment and even bliss.
- Do Some Aerobic Activity
Aerobic activity, like fast walking or even light jogging, can help you control your anxiety symptoms:
- Exercise burns away stress hormones that produce anxiety symptoms.
- Exercise tires your body muscles, reducing excess tension and energy.
- Exercise produces endorphins which improve overall mood.
- Exercise is a healthy distraction.
- Eat Right
Changes in eating behavior are generally associated with anxiety. You might crave certain foods. Over time, the change will lead to weight gain and may cause obesity.
But to give the body the support it needs, consume more of foods that contain nutrients such as omega-3s and vitamin B and some healthy whole-grain carbohydrates.
- Studies have connected vitamin B with good mental health.
- Omega-3s may help reduce symptoms of anxiety.
- Whole-grain carbs help regulate levels of serotonin that helps us remain calm.
- Studies suggest that eating sugary and processed foods can increase symptoms of anxiety.
- Teach the Mind to Live in the Present Moment
Live in the moment means being conscious in the present with all of your senses. It means not dwelling on the past, nor being anxious about the future. So, focus on the task at hand and give your full attention to what we are doing and we let go of outcomes.
Of course, this doesn’t mean we don’t need to plan, or prepare for the future. You can pursue your dreams and still enjoy each moment as it unfolds.
For instance, if we have set a goal to work out each day, we would carry on with it while enjoying the actual process of exercising.