10 Effective Ways to Reduce Anxiety
Now is a good time to reduce anxiety since you’ll be spending a lot of time alone with your thoughts. The one thing to know about anxiety is that it a completely normal emotion.
Times are tougher now and tensions are high, but if you’re reading this, you at least have a phone, your health, and roof over your head. Take a breath, and smell the daisies.
1. Panic Under Control
One way to reduce anxiety and contain your panic attacks is to remember that although it feels like a heart attack, it’s not. It’s only temporary.
I would recommend doing research on Tamar Chansky as she is the author of Freeing Yourself from Anxiety.
2. Exercise
I wanted to put yoga, but I’ve never done it and didn’t want to lie to you guys. However, it is the perfect exercise that can reduce anxiety.
It really centers on your breath control and breathing technique. It’s a peaceful way to work out and center your thoughts when you’re feeling overwhelmed.
If you’re not the yogi type, then I would try going for walks. It may not be frowned upon during quarantine, but if you go to a secluded area with flat ground, you should be okay.
3. Write Your Thoughts Out
Being a writer and musician, I can tell you that seeing your thoughts written down on paper or a computer screen can help you reduce anxiety.
When you’re feeling anxious, crazy thoughts run through your head and when you write them down, you can see just how ridiculous some of your thoughts actually are.
This is not only a therapeutic method, but it can come in use to gauge your growth over the course of these tumultuous times.
Keep a journal for these next few months or however long we’ll be dealing with this quarantine and this could be a huge step to reduce anxiety.
4. Music
Now, listening to angry punk-rock, heavy metal, or hardcore raps are probably not going to reduce your anxiety. Unless that’s your thing, more power to you.
However, soothing music is the best way to relax and ease your mind. You don’t have to listen to sounds of the rain forest, but some light EDM or instrumental can really focus your thoughts.
Although nature sounds can be relaxing, I find it strange, but there are better options out there. Soundcloud has a plethora of instrumental music at your disposal.
Some other artists I like that are closely tied to hip-hop oriented sounds, but still make relaxing background noise are people like Gramtik, Flying Lotus, and Kaytranada.
5. Avoiding Procrastination
This is something I struggle with often. One of the main issues I find with depression and anxiety is that it often prevents me from having the motivation to do the things I want to do.
One of the things I found to be the most helpful is that coming up with a routine or set of goals that need to be accomplished each day.
For example, maybe one day should be dedicated to cleaning the entire room in a house. If you’re an artist, perhaps you should dedicate one day to making at least one piece of art, whether you like it or not, it’s the act of doing it that really matters.
6. Reduce Caffeine
Caffeine is a well-known stimulant and anxiety inducer if you consume an enormous amount. Studies have shown that coffee can be beneficial to health in moderation.
However, if you’re like me, coffee doesn’t do it for you and you consume tea instead. I’d say that you should limit the amount overall caffeine you consume. Maybe one or 2 cups of it a day. In other words, drink more water.
7. Turn Your Phone Off
This is crucial to reduce anxiety especially because of the time we’re going through right now.
You may not realize it, but subconsciously knowing you’re plugged into millions of people’s thoughts and opinions that are a fingertip away can be very stressful and induce anxiety.
Simply turning your phone off for a few hours a day, or during your morning routine, for example, can help reduce that anxiety you feel.
Doing this can help you practice mindfulness and focus in on your thoughts. Don’t be afraid to unplug from the world during this time because everyone is expressing their anxiety.
Reading the news and people’s fears over and over again will only increase the anxiety you’re feeling. Distancing yourself from that and confronting why you feel anxious can be a great way to combat what you’re feeling.
8. Find Someone To Talk To
More often than not, people who feel anxious do not have anyone they can talk to about it. It can be a tough time with no signs of ever ending.
Whether it’s a therapist, friend, loved one, or a forum on Reddit, there are many outlets for you to connect with someone who shares your experience.
Sometimes, we only need one person to understand and that can go a long way to reduce anxiety.
9. Avoid Your Vices
We all have our guilty pleasures. For better or worse, they can be the cause of your anxiety. If you feel the need to drink when you’re anxious then I can promise you that it’s not helping.
Trust me, I’ve tried that exact thing and now that I’ve stopped drinking, for the most part, I don’t feel as anxious anymore.
Whatever it may be, if it induces your anxiety or increases it, you should either limit or completly eradicate it from your life all together.
10. Do Something!
The worst thing someone with anxiety can do is sit around all day doing nothing. All that does is increase the feeling. Instead, you should do something to keep your mind occupied.
I know it’s easier said than done, but you have all the time in the world to try now that the whole nation is on lockdown.
Whatever you choose to do, I hope it makes you smile!
