People experience stress and anxiety on a regular basis. Someone might feel anxious before a job interview or while waiting in a doctor's office. It's normal to feel anxious every once in a while. However, people who suffer from anxiety disorders are affected socially and occupationally. Some have a hard time maintaining healthy relationships and holding a full-time job. If you suffer from an anxiety disorder, you can use certain techniques to reduce the symptoms.
Exercise
The Mayo Clinic reports that exercise has many positive benefits, such as reducing stress, improving a person's mood and staying healthy. To prevent symptoms of anxiety, you should exercise as many days of the week as possible. Try to stick to at least five days a week. If you start to feel anxious or are dealing with a great amount of stress, exercising in that moment can reduce those symptoms. Some people find it hard to keep a regular routine of exercise due to busy schedules. Make exercising something you look forward to by finding activities that you like, such as playing basketball with friends, taking a yoga class or walking your dog.
Relaxation Techniques
Another way to reduce symptoms of anxiety is to perform relaxation techniques when you feel the first signs of stress and anxiety. One simple relaxation technique is to take deep breaths in through your nose and out through your mouth while trying to clear your mind for five minutes. Concentrate on your breathing. If you feel anxious thoughts returning, turn your attention back to your breathing.
Another relaxation technique involves tensing and relaxing your muscles one at a time. This technique is called progressive muscle relaxation. Start with your toes, move to your feet, then your calves until you get to the top of your head. Tense the muscle and count to 10, then relax the muscle. This technique is great for people who experience headaches, stomachaches and other psychosomatic symptoms due to anxiety.
Biofeedback
According to HelpGuide, biofeedback is a scientific technique that teaches people with anxiety disorders how to control their heart rate and muscle tension. This is another good technique for people who get tension headaches due to stress and anxiety. With a doctor's help, a patient uses a machine to regulate these bodily processes until she can do it on her own.
Meditation
The National Institute of Mental Health reports that meditation helps people reduce symptoms of anxiety. Some people have a hard time sitting quietly and trying to focus on a specific object during meditation. There are different types of meditation, including walking meditation, which entails concentrating on each step that you take. You can also purchase meditation CDs that use guided imagery and teach relaxation techniques.
