6 Ways to Reduce Anxiety & Stress Right Now

According to Anxiety UK, the word stress is usually used to describe the feelings that people experience when the demands made on them are greater than their ability to cope.

At such times people can often feel overloaded, under tremendous pressure and very tense or emotional. Stress affects everyone, young and old and is a completely normal reaction that all human beings will experience from time to time when faced with situations that they feel under pressure in.

Try these tips to get rid of anxiety and stress.

1.Take a deep breath

Deep diaphragmatic breathing is a powerful anxiety-reducing technique because it activates the body’s relaxation response. Try slowly inhaling to a count of 4, filling your belly first and then your chest, gently holding your breath to a count of 4, and slowly exhaling to a count of 4 and repeat several times.

2. Accept that you’re anxious

Remember, anxiety is just a feeling like any other feeling. Its acceptance is critical because trying to wrangle or eliminate anxiety often worsens it.

3. Question your thoughts

When people are anxious, their brains start coming up with all sorts of outlandish ideas, many of which are highly unrealistic and unlikely to occur.”

In these cases, challenge your thoughts and ask yourself these questions: Is this worry realistic? / Is this really likely to happen? / If the worst possible outcome happens, what would be so bad about that? / What might I do? / What might I do to prepare for whatever may happen?

4. Use a calming visualization

For instance, picture yourself on a river bank or outside in a favorite park, field or beach. Watch leaves pass by on the river or clouds pass by in the sky. Assign [your] emotions, thoughts [and] sensations to the clouds and leaves, and just watch them float by.

5. Use positive self-talk

Anxiety can produce a lot of negative chatter. Tell yourself “positive coping statements.” For instance, you might say, “this anxiety feels bad, but I can use strategies to manage it.”

6. Focus on meaningful activities

The worst thing you can do when anxious is to passively sit around obsessing about how you feel. It’s helpful to focus your attention on a “meaningful, goal-directed activity instead. The bottom line is, get busy with the business of life. Don’t sit around focusing on being anxious – nothing good will come of that.

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