Anxiety is a common problem for millions of people. If you are suffering from anxiety, there are a variety of ways to manage it and lead a happy and productive life. This guide will outline some of the ways that you can use to reduce stress and anxiety.
Things You Will NeedNothing fancy is required to cope with anxiety. What you will need at most is a quiet place for meditation.
Step 1Learning how to breathe is a valuable tool in dealing with anxiety. A lot of times, most people use shallow breathing. This type of breathing is breathing in and out from your chest. A more relaxing way to breathe is through deep, belly breathing. Belly breathing helps to relax your body and minimizes the "fight or flight" response that often leads up to a panic attack.
You can use deep belly breathing to keep you calm when you begin to feel anxious. You can also use it during meditation. When you belly breath you should inhale through your nose and as you do, your belly should expand slightly. Exhale slowly through your mouth and your belly should pull inward. Try not to inhale too deeply as you may feel dizzy. As you practice you will become better at breathing deeply.
The following is a great video that will teach you how to use deep belly breathing:
Step 2Meditation is a great way to relax and reduce stress. There is much more to meditation than what most people assume. The common thought is that meditating is just about sitting cross-legged and humming over and over again. Meditation is really about clearing the mind.
Throughout the day, our minds go a mile-a-minute. Meditation is time to quiet the mind. This is why a quiet place without distraction is essential. You can start out meditating for 10 minutes and work up to longer periods such as 30 minutes. It's helpful to have a timer to start out with.
Get into a comfortable position by either sitting up straight crossing your legs or lying down. Some people even walk slowly as a form of meditation. Focus on your breathing to help begin quieting your mind. It will be difficult at first as your mind will constantly wander off thinking about random things. However, keep trying and focus back on your breathing to begin clearing the mind.
Step 3Another helpful step is to begin reading more self-development (self-improvement) books. These types of books tend to focus on positivity and help to bring out the best in yourself. Staying positive can help tremendously with anxiety as our negative thoughts are what can trigger anxious thoughts and panic attacks. Having a positive attitude can benefit you in terms of stress levels too.
Chances are you will be slower to anger and begin to worry less about the daily distractions that would typically put you in a bad mood. You can find a huge selection of self-development books on Amazon.com.
Coping with anxiety is a process that takes time and practice. I highly recommend deep breathing if you haven't already. Use it in combination with meditation and you should feel a vast improvement in your stress levels as well as your attitude.