Today, more than ever in modern times, men, women, and children of all ages are struggling with excess stress and anxiety. Our daily lives are full and busy. From work and school, to family, friends, social issues, and beyond, we’ve got a lot to deal with day in and day out.
But in order to be healthy, strong, and prepared to face the normal, unavoidable stressors that are simply a part of life, we’ve got to learn how to get that underlying anxiety under control.
The following is a list of crucial tips for mitigating the anxiety in your life. While you may not find that you benefit from every single tip, go through them, use your discretion, and choose at least one or two that you can try implementing today to improve your stress levels.
Top Tips for Curbing Anxiety in Your Everyday Life
Start saying “no” more often.
Often, excess anxiety in life is caused by saying “yes” to too many things. Of course, we all want to be everywhere all the time. If your coworker asks you to help him move on the same weekend that you had plans to do some much-needed lawn work at home, chances are you’ll try to do both instead of just choosing one so that you don’t feel overwhelmed.
These are the things that get us into sticky situations where anxiety is concerned.
When we have too much on our plates, it greatly affects our moods, and it also inhibits how well we are able to take care of ourselves.
It can be difficult to say “no” — especially when you have to say it to a friend, family member, coworker, or employer. But look at it this way: You’re not saying “no” to them as much as you’re saying “yes” to yourself.
Look into supplements that help with anxiety.
Did you know that anxiety levels can be affected by nutrition? For instance, if you tend to eat a lot of processed foods, instead of fruits, vegetables, lean meats, and whole grains, you may find that you have frequent low blood sugar. This can make you feel jittery and “off” throughout the day, which can exacerbate anxiety.
Making sure that you have all the vitamins and nutrients you need throughout the day is essential if you want to improve your stress and anxiety levels. Moreover, certain vitamins, minerals, and hormones can specifically boost your mood, yet you probably never get them in your regular diet.
This is where specific dietary supplements that target anxiety come in. Here are some great options to get you started:
Try deep breathing exercises.
A fact that’s surprising to many people is that most of us breath incorrectly.
In general, people tend to breathe only utilizing the top of their lungs. This can have numerous negative ramifications for both your physical and mental health. Because breathing is something we do constantly and unconsciously, however, it takes some concerted effort to change the way you breathe.
Deep breathing exercises can help you breathe better, and they are great way to reduce and diffuse anxiety as well. Over the long term, as you re-teach yourself to breathe, you’ll notice that the anxiety and chronic stress in your life seems to affect you less and less.
Here is a brief deep breathing exercise you can try right now:
Sit in a chair with your back straight, and gently close your eyes. Place your hands in your lap. Start by taking a deep breath in through your nose, but make it a diaphragmatic breath.
A diaphragmatic breath takes in air to the deepest, lowest part of your lungs. It utilizes the diaphragm muscle, which is located beneath the lungs. To know whether or not you are taking in a diaphragmatic breath, feel your stomach. As you breathe in, it should expand straight outward. Do this until you cannot take any more air in, then hold the air in your lungs for a count of three. Finally, forcefully exhale the air out of your mouth, and as you do so, feel your belly “deflate.”
Do this three to four times every day.
Remember: Stress Begets Stress
If you have been dealing with stress and anxiety for many years, you may have noticed that it tends to only get worse with time. Quite often, when we feel stressed, we get tired faster. When we are anxious, we are less likely to enjoy activities that we once loved. Of course, the cycle only gets worse from there. In the end, it can be anxiety inducing just to leave the house for some people.
What’s essential to do, therefore, is to break this cycle. Stress begets stress, and anxiety begets anxiety. Using some or all of the tips above, you can slowly break the cycle of stress and anxiety in your life and begin to reap the benefits of a calmer, more relaxed, and happy lifestyle.