Everyone worries from time to time, but sometimes anxiety can become all-consuming, inhibiting everyday life. According to the National Institute of Mental Health, anxiety disorders affect about 40 million American adults every year. If you suffer from anxiety, or if you do not have an anxiety disorder but are going through a period of stress and worry, you can chisel away at your fears.
Practice Deep Breathing
Practice deep breathing techniques to lower your anxiety and stress levels. Set aside half an hour a day for deep breathing, and do not do it before bed, as you may fall asleep. Begin by sitting comfortably with your back straight. Place one hand on your stomach and feel it rise and fall as you breathe in through your nose and out through your mouth. Count slowly to at least five for each inhale and exhale. Focus on the air entering your body and filling up your abdomen, and then leaving your abdomen. If you have trouble with this stomach breathing technique, try lying down and placing one hand on your stomach.
Exercise
Exercise is a great stress-buster that releases endorphins, which give you a sense of well-being, combating anxiety and stress. Choose an exercise you enjoy and practice it for at least 30 minutes five times a week. Aerobic exercises, such as walking, swimming, running, cycling, dancing and playing sports, all offer health benefits, such as reducing your risk of heart disease, and help with weight control. Exercise also helps combat fatigue and offers a way to physically release nervous energy. Consult your doctor before beginning an exercise program.
Talk to a Therapist
If you are feeling overwhelmed by anxiety, talking to a therapist can ease your worry. Find a licensed practitioner who is experienced in dealing with anxiety issues. Talking with a trained mental health professional can help you come to terms with the areas of your life that are causing you stress and learn healthy ways to deal with them. Cognitive therapy will help you learn ways to change your thought patterns and combat the obsessive patterns of thinking that can fuel anxiety. A support group for people with anxiety can also be helpful, as it will offer you tips for coping with anxiety from sympathetic people who are experiencing similar symptoms. If you are experiencing severe anxiety, your counselor may recommend medication to help.
