Uncontrolled anxiety can put a huge damper on your life. Over 4 million people in the United States take benzodiazepines such as Xanax, Ativan and Valium to manage their anxiety. If you spend time learning exercises to control your anxiety, you are likely to have a more fulfilling life and not be forced to rely on addictive medicines.
Diaphragmatic Breathing
Using diaphragmatic breathing tells your body that it can turn off the "fight or flight" mechanism that is causing you physical symptoms of anxiety. To do so, watch your stomach as you breath. Your stomach should move up and down. If your chest is moving, you are taking shallower breaths. When you breath diaphragmatically, you get more oxygen in your bloodstream. The University of Texas Counseling and Mental Health Center advises practicing this method of breathing for at least two weeks until you are accustomed to breathing in this manner. Try doing diaphragmatic breathing for 10 minutes each day. This way, you'll be able to implement it quickly should you have an attack of anxiety.
Progressive Relaxation
Anxiety can cause your muscles to tense up, which in turn makes you feel even more anxious. Use progressive relaxation to get rid of the tension in your muscles. This exercise works best if you are lying on your back in a bed. Close your eyes and notice how your feet feel. Consciously relax them, imagining your feet sinking into the bed. Work your way up your body, noticing each body part and relaxing it. This technique works especially well when you are having difficulty falling asleep.
Positive Affirmations
When someone tells you something nice, you feel good. Make yourself feel good by telling yourself something nice. Your subconscious doesn't know the difference between words that you say and words that someone else says. Here are some examples of affirmations you can use: "I feel really great today"; "I'm a really strong person. I can handle anything"; "I enjoy meeting new people"; or "I love to travel and see new places." Choose ones that apply to your specific situation. Keep in mind that they do not have to be true. You're trying to convince your subconscious that they are. Say them like you mean them. Consider making up some of your own. Always use positive phrases, as saying things like "I will not be anxious when I meet new people" reinforces the idea that you are scared of the situation. Make a habit of saying positive affirmations every day. It will put you in a positive mindset and help keep anxiety at bay.
Physical Exercise
When you are experiencing anxiety, your body is producing an overabundance of adrenaline. You may feel shaky or jittery when you are sitting down. You can eliminate this feeling by going for a walk, run, bicycle ride or another form of exercise. People with sensitive nervous systems may find that gentle walking is the best solution, as it does not rev up your system even more. Get into the habit of exercising regularly, as exercise helps your body to better manage the effects of daily stressors.
