At certain times in our lives, we all have known the unpleasant feelings of anxiety and wish to reduce this anxiety. Rapid heartbeat, faster breathing, sweaty hands, muscle tension, the “lump in the stomach.” You may have experienced these “discomforts” when faced with a threat, a challenge, a problem that you don’t think you can handle.
By reducing the signs of anxiety, physically speaking, your emotions will become different because, contrary to what you might think, it is the movements that create the emotion.
Here are three strategies for reducing anxiety:
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Reassess The Probability That The Threatening Event Happens.
Anxiety weighs down upon us the impending catastrophe of our arrival, although what we are concerned about never happens in most cases. Remember your worst fears and concerns and ask yourself how many times your fears, fears, and concerns have come true?
We continuously overestimate a downbeat ending when, in reality, it happens very rarely. The “disaster scenario” is only a projection that the person makes up for himself, taking into account only negative thoughts, thus increasing his anxiety state.
Reassess the situation by letting go of your fears and sticking to the facts.
Don’t Worry About Anything.
Even if an event that is difficult to bear happens to us, we can use some skills and mostly thanks to our ability to solve problems.
We can also ask people we trust for help.
It is imperative to realize that in reality, very few things are “the end of the world” We must realize that if adverse events are a part of life, we make them more intense and more painful by being anxious and by resting.
Put your focus on the solution, not the problem. Your goal is to minimize the problem, not make it impossible in your fear-clouded eyes.
Relax And Breathe Deeply.
As we relax our muscles, we begin to calm down, decrease tension, and clear our thoughts. By practicing relaxation, you can then use it in an anxiety situation easily.
Example of relaxation:
- Lie on your back with your arms at your sides in a calm atmosphere without background noise.
- Close your eyes. Now, focus on your breathing for a minute. Feel the cold air coming in through your nostrils and the warm air coming out. Take slow, deep breaths.
- Some thoughts may come to your mind, don’t block them, let them go, and come back to your breathing.
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