Anxiety can be debilitating. Feeling like your heart is racing and there’s nowhere to hide from the panic is no fun at all. And when you’re already feeling anxious, it’s hard not to get even more worked up about it. But with some simple lifestyle changes, you can start calming down and relieving anxiety naturally.
Write about it
Writing is a great way to relieve anxiety, both because it can help you organize your thoughts and feelings, as well as because it’s an outlet for your emotions. If you’re feeling anxious or stressed, writing might be just what the doctor ordered.
If you’re already a writer of some kind (journalist, novelist, essayist), then this isn’t news to you; writing is part of how we process life events and overcome challenges. But even if writing isn’t your thing—and many people who experience anxiety aren’t writers—there are still many reasons why people find relief in putting pen to paper.
Writing can help organize and clarify your thoughts on paper so that they don’t become jumbled up in your head (or get lost altogether). Writing about something helps crystallize the issue at hand into concrete terms that can be addressed with solutions based on logic rather than emotion alone. And finally: Writing allows us to reflect upon ourselves from a third-person perspective; according to author Susan Striker “writing offers us the opportunity for self-examination without having an audience watching us.”
Take some deep breaths
If you’re feeling anxious or stressed, take some deep breaths. This is one of the most simple, effective ways to calm down. The next time you feel your heart beating a little faster than normal, try inhaling and exhaling slowly for 10 seconds each. You’ll notice that your breathing slows down after doing this exercise just a couple of times! Breathing exercises can be done anywhere and at any time—whether it’s when you’re stuck in traffic or getting ready for bedtime—and are especially helpful if you have trouble falling asleep because of anxiety.
See Naturopathic Doctor
Naturopathic doctor like this Melbourne naturopathy are trained to treat the root causes of illness and can help you find the right combination of therapies that will address your anxiety.
Naturopathic doctors can also help you identify what triggers your anxiety. You may have certain patterns or habits that cause stress, which leads to anxiety attacks. By identifying these triggers, you can develop strategies for managing them or even avoiding them altogether if possible.
Another area where naturopathic doctors excel is in helping people learn how to manage their stress levels to avoid becoming anxious in the first place. They may suggest specific exercises or dietary changes designed especially for this purpose.
Talk to someone
Talking to someone you trust, be it a friend, family member, or even a therapist can be an effective way of calming anxiety. Talking about what’s worrying you opens up the door for them to help you solve your problems. The act of talking about your problems also makes it easier for the person listening because their brain is actively processing and working through the issue with you. They can offer advice as well as provide some much-needed emotional support in times of stress and worry.
Talking is also important when seeking professional help from a counselor or therapist. Talking through your issues with someone who understands where you’re coming from (and how crazy-making anxiety might feel) may allow them to offer solutions that have not previously crossed your mind.
If talking is not possible due to time constraints or anything else that prevents this conversation from taking place face-to-face, then try calling a helpline instead—there are many available 24/7 worldwide! You can find one by searching online under keywords such as “anxiety helplines” or “helplines for anxiety”; most will have links to helpful resources as well if needed further information beyond just listening skills alone (such as therapy sessions).
Try Yoga & Pilates
Yoga and Pilates like this pilates studio are both good for stress relief. Yoga is a great way to relieve stress, while Pilates can also be done as part of your daily routine. Both methods involve stretching, breathing exercises, and meditation.
Yoga stretches are designed to improve flexibility and keep your joints flexible so you don’t become stiff over time. It’s also been shown in studies to reduce blood pressure and help with depression symptoms because it gives you a deeper sense of calm after each session.
Pilates involves doing moves that challenge the core muscles in your body by using a mat or reformer machine (similar to an exercise bike). It’s great for people who want something low-impact but still effective because it helps strengthen those same core muscles without putting too much pressure on them while they’re trying out new moves!
Sweat it out
One of the most effective ways to relieve anxiety is through exercise. But it’s important not to overdo it! You shouldn’t push yourself until you’re exhausted or in pain. If that happens, stop and take a break.
The goal should be to feel better after working out—not worse! If running gives you anxiety, try walking instead. Or consider swimming or doing yoga at home; these activities will help you breathe deeply and relax your body while also improving your mood and mental well-being.
Exercising with other people can be even more effective than exercising alone because being around others can elevate your mood and distract you from negative thoughts about yourself or others (like being alone).
And if ever you find yourself struggling with feelings of panic during an exercise session—or any time throughout the day—don’t hesitate to ask for help from someone who cares about what’s going on inside your head as much as their own needs and wants do: whether that means calling a friend who knows how hard it can be when things get tough; visiting a therapist specializing in treating anxiety disorders; reaching out through social media so others know how much extra support may be needed during difficult times like these; etcetera…
Do something physical
When you feel anxious, your body releases stress hormones like cortisol and adrenaline. These hormones are what cause the physical symptoms of anxiety, including muscle tension and a racing heart. Exercise can release endorphins in the brain that act as natural painkillers and antidepressants, which help to counteract these effects.
Exercise should be something fun for you to do—it doesn’t have to be a chore! Go for a walk, take up yoga or pilates, or join an adult sports league at your local gym or community center. Even if you don’t consider yourself particularly athletic, there is something out there for everyone!
To get started with exercise:
Join Group Classes & Activities
Group classes and activities can be a great way to meet new people like this pole gym Brisbane, take your mind off of your anxiety and make you feel more connected to the world. You can join a sports team, for example, or volunteer at a local charity. In addition to relieving anxiety, these activities will provide you with something positive that you can look forward to each week.
Research shows that participating in group activities (one example would be going on hikes with friends) may help reduce feelings of loneliness among those who have been diagnosed with an anxiety disorder.
Give yourself some alone time
Being alone can help you relax and slow down, which can help ease anxiety. It’s important to take time for yourself, even if you don’t have much free time at the moment.
Take a walk in your neighborhood or find a quiet place in the woods or park where you can sit and enjoy the beauty of nature. Listen to music that calms you or read a book that makes you feel happy inside. Go driving around town with no destination in mind (or maybe one) — just driving! Taking baths is great because they allow your body to soak in warm water while allowing your mind time to relax as well! If running is something that helps relieve stress for you, then go ahead and run around town or jog on the treadmill at home; whatever gets those endorphins flowing! Writing things down through journaling is also a great way for people suffering from anxiety symptoms because it allows them space away from their thoughts so they can focus on doing something productive instead of dwelling on how anxious they feel at any given moment.”
It’s ok to let your anxiety out, just don’t keep it in.
It’s normal to feel anxious. Anxiety is a natural reaction to stressful situations and can be beneficial, helping you prepare or react appropriately at the moment. If you’re feeling anxious, allow yourself to get those emotions out in a safe space—whether that be writing down your thoughts or talking with someone close to you. You don’t have to keep them bottled up inside!
We hope these tips will help you find some relief from your anxiety, so you can live a happier, more fulfilling life. If these strategies don’t work for you, we recommend seeing a naturopathic doctor who can help address any underlying health issues that may be contributing to your anxiety.