Con­trol your anx­i­ety before it con­trols you.

alleviate anxiety


Uncon­trolled anx­i­ety is a loop of wor­ry that pre­vents you from liv­ing nor­mal­ly and com­mu­ni­cat­ing with peo­ple, pre­vents you from doing your job, and even caus­es suf­fer­ing. That is why it is impor­tant to con­trol it.

Read also: Arestovych, trukraim and cats: how our read­ers and edi­tors calm down

Take these 14 sim­ple ways to reduce anx­i­ety and share them with your loved ones and friends.

Read also: 10 things to know if your part­ner has anx­i­ety

1. Let it go!

When anx­i­ety begins to inter­fere with you and take over your life at the most unwant­ed moment, do breath­ing exer­cis­es until the last symp­toms of anx­i­ety leave your body.

Inhale slow­ly and deeply, count from one to four, and exhale slow­ly. Repeat this sim­ple breath­ing exer­cise until the anx­i­ety sub­sides. By the way, you can repeat this exer­cise even when there is no anx­i­ety. This is great for pre­vent­ing anx­i­ety.

2. Imagine that anxiety is a wave

Yes Yes. This is anoth­er great exer­cise for reduc­ing anx­i­ety. Imag­ine that your anx­i­ety is a wave in the ocean. Don’t stand and fight the wave, but sink and swim under it.

Do not resist anx­i­ety, do not pre­vent your­self from feel­ing it. But remem­ber that she will not harm you. Tell your­self you can han­dle it, let the wave wash over you and pass you by, crash on the shore.

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3. Divide your responsibilities into smaller tasks

Do you have a lot of wor­ries about work and you can’t start it because the tasks are big, and you can do less than nec­es­sary? Break your work into small tasks, plan them, put them in the plan­ner and cross off what you have done. With small steps, you will be able to accom­plish every­thing you have planned for your­self.

For exam­ple, you can use the toma­to method to reg­u­late the process of work­ing on any­thing: work for 25 min­utes, and then rest for 5 min­utes.

Read also: 12 symp­toms that indi­cate an anx­i­ety dis­or­der

4. Do not drink alcohol

Alco­hol does not help to relax and reduce man­i­fes­ta­tions of anx­i­ety and wor­ries. At most, it can cause addi­tion­al stress and deep­en anx­i­ety. Alco­hol also dis­rupts sleep pat­terns, and qual­i­ty sleep is a good way to con­trol anx­i­ety.

5. Do not use caffeine

It is bet­ter to for­get about morn­ing cof­fee or ener­gy drinks dur­ing this peri­od. War is a seri­ous strain on the psy­che, so you should not excite it even more, it can have a neg­a­tive impact on your well-being.

6. Pet your pet

A cat and a dog, a par­rot, a canary, a ham­ster or a rat — it does­n’t mat­ter who lives in your home. This fam­i­ly mem­ber will nev­er judge you. In addi­tion, stud­ies have shown that inter­ac­tion between humans and ani­mals reduces anx­i­ety and the lev­el of the stress hor­mone cor­ti­sol.

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7. Do needlework

Knit­ting, embroi­dery, bead­work — all this will allow you to relax and keep your hands busy. Needle­work relax­es and allows you to think less about what is hap­pen­ing around you.

The pre­ferred class time is one to two hours a day if pos­si­ble.

Read also: 13 reme­dies for anx­i­ety

8. Use your senses to center yourself

We usu­al­ly wor­ry about things that haven’t hap­pened yet. This famous “what if…” wreaks hav­oc on our psy­che. Exces­sive focus on a bleak imag­i­nary future only deep­ens anx­i­ety, so experts rec­om­mend using all your sens­es at such moments.

Focus on what is hap­pen­ing right now around you, thanks to what your five sens­es feel.

9. Keep your hands busy

Squeeze an anti-stress ball, play with a bounc­er and oth­er spe­cial toys to relieve stress. This gives the ner­vous ener­gy a space to escape. By the way, even click­ing a pen or wash­ing dish­es is suit­able here.

10. Take a meditation break

The pow­er of med­i­ta­tion is what is need­ed in anx­ious moments. Med­i­ta­tion will allow you to focus on slow­ing down your breath­ing and relax­ing your mus­cles, and will relieve anx­i­ety.

Prac­tice med­i­ta­tion every day: first five min­utes a day, and then ten, fif­teen, twen­ty.

Read also: Action plan: how to gath­er and start work­ing

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11. Put anxiety in the text

If a thought wor­ries you, write it down in a kind of diary. It can even be a note on the phone. Set a reminder for your­self in a day and don’t return to that thought again until the alarm goes off. Will you get over it in a day?

12. Get out of an anxious environment

No, it was­n’t a call to get out of the bomb shel­ter dur­ing an air raid.

If you feel anx­ious, you can go out­side — go out and walk for 10 min­utes. If you can­not go out­side, go to anoth­er room. If you are in a bomb shel­ter, close your ears and eyes and imag­ine that you are some­where else.

13. Relax your muscles

Mus­cle relax­ation is a tech­nique need­ed to low­er heart rate and low­er blood pres­sure.

Start­ing from the toes and end­ing with the head or vice ver­sa, tense each mus­cle group of the body in turn, and then relax those mus­cles. That’s how it works.

14. Charge

Exer­cise is a great way to relieve stress. Do not give up morn­ing exer­cise if pos­si­ble, it will help you relax and reduce the num­ber of neg­a­tive thoughts.

Read also: How to over­come fear of the unknown and anx­i­ety about the future