Anxiety comes in many forms, from panic attacks to fear of social situations to a general nervousness. We all experience bouts of worry from time to time, but anxiety becomes a problem when it interferes with everyday life. According to the National Institute of Mental Health, about 40 million American adults experience anxiety disorders in a year.
Relaxation Techniques
Relaxation techniques can help reduce and even alleviate anxiety by helping your mind and body slow down and regain a sense of calm. Try different ways to relax, and choose the methods that work best for you. Some popular relaxation techniques include deep breathing exercises, progressive muscle relaxation, massage therapy, meditation and visualization. You can glean step-by-step instructions for different techniques from a counselor, meditation instructor or other health care professional. Incorporate your calming exercises into your daily life, setting aside at least a half hour a day to practice. You should start feeling the relaxing rewards within a matter of weeks or even days.
Exercise
In addition to boosting mood by releasing endorphins, exercise helps the body release tension that accumulates from stress and anxiety. To reap full health benefits, exercise for at least 30 minutes five times a week. For extra anxiety-busting power, choose an activity that also relaxes the mind and focuses on deep breathing, such as yoga or tai chi. According to Help Guide online, the best way to learn these ancient relaxation exercises is to take a class or sign up for private instruction. Also, visit your physician for a checkup to get a clean bill of health before beginning any exercise program.
Therapy
Therapy can offer a powerful tool to break down your anxiety. Visit a licensed counselor that has experience dealing with anxiety issues. Take your time and try visiting different therapists until you find the one you "click" with and feel comfortable talking to. Counselors often treat anxiety with cognitive therapy, which focuses on changing your thought patterns and breaking harmful cycles of thinking. Your therapist can also teach you deep breathing techniques and healthy ways of coping with anxiety, as well as help you unearth possible triggers and underlying issues that may be fueling your tense state of mind.
Another form of therapy is to participate in a support group. Anxiety support groups offer a safe place to share your experiences, triumphs and tribulations as you confront anxiety.
