Anxiety disorders are one of the most common mental health issues in the United States. According to the National Institute of Mental Health, around 40 million American adults are affected by anxiety disorders each year. If you suffer from anxiety, some of the symptoms you may experience include nervousness, irritability, panic attacks, insomnia or obsessive thoughts. Everyone experiences some level of anxiety in response to stressful situations. Most anxiety will pass on its own once the situation subsides. However, if your anxious feelings last for six months or more, you may have an anxiety disorder and should consult your doctor.
Relax
According to Dr. Edmund Bourne and Lorna Garano, authors of "Coping with Anxiety: 10 Simple Ways to Relieve Anxiety, Fear & Worry," relaxation is one of the main coping strategies you can employ to help alleviate anxiety. Using relaxation methods can help to calm your mind and body.
You can learn techniques such deep breathing, meditation or yoga from CDs, DVDs or books. One of the techniques you can easily learn is progressive muscle relaxation. You settle into a relaxed position, either lying down or sitting comfortably in a chair that has proper support for your spine. Close your eyes and take a few deep breaths.
Focus your thoughts on tensing and releasing each major muscle group in your body, beginning with your feet and working your way up to your legs, abdomen and so forth, ending with your head. Contract each muscle group for a few moments, and then release all tension, moving on to the next muscle group. You may wish to repeat this process several times until you feel relaxed.
Be Creative
Many people who suffer from intense anxiety and stress are very intelligent and creative. Perhaps you haven't yet found your creative outlet. According to Bourne and Garano, it's difficult to worry when you're being creative. Being creative can nourish your mind and soul, helping to turn off worrisome thoughts.
Find an activity that you enjoy. Do something that completely occupies your mind, whether it's crocheting, painting, playing a musical instrument or gardening. Turn to this activity whenever you feel anxious and allow yourself to be totally absorbed with your activity.
Exercise
According to Bourne and Garano, getting regular exercise can help distract your mind from worry and helps you "get outside yourself." Exercise has been shown to be an effective strategy for alleviating anxiety. The Mayo Clinic's article on generalized anxiety disorder points out that exercise is not only an effective stress reducer, but it can help improve your mood as well.
Regular exercise promotes the production of neurotransmitters and endorphins, which are the feel-good chemicals in your brain. If you don't regularly exercise, start with something simple. Talk a walk for 30 minutes after dinner or go for a bike ride. Join a yoga class or swim laps at your local pool.
References
- NIMH: Anxiety Disorders
- "Coping with Anxiety: 10 Simple Ways to Relieve Anxiety, Fear & Worry"; Edmund Bourne, Ph.D and Lorna Garano; 2003
- Mayo Clinic: Generalized Anxiety Disorder
