Are you feeling overwhelmed and anxious? If you struggle to find ways to cope with your thoughts and feelings, it may be time for a change. It’s common for many people to experience some level of anxiety in their daily lives. However, if unaddressed for long enough, chronic anxiety can have negative impacts on mental health and overall well-being.
These ways that you can start feeling less anxious include a few simple changes and practices you can use to manage your anxiety and improve your quality of life.
Limit Your Exposure to Triggers
Identifying triggers that exacerbate your anxiety is crucial in learning how to manage it. Some common triggers may include social media, news, or certain people or situations. Try to limit your exposure to these triggers as much as possible.
For example, if scrolling through social media causes you anxiety, try setting a specific time each day for checking your accounts instead of constantly refreshing them throughout the day. By limiting your exposure to triggers, you can reduce the likelihood of experiencing heightened levels of anxiety.
Practice Vagus Nerve Stimulation
The vagus nerve is an essential part of our nervous system that plays a major role in reducing stress and promoting relaxation. Vagus nerve stimulation eases anxiety by directly calming the overactive areas of the brain. Stimulating this nerve through techniques such as deep breathing exercises, humming, or singing can activate the body’s relaxation response. When you incorporate these techniques into your daily routine, you’ll quickly surprise yourself with how fast you feel at ease.
Challenge Your Negative Thoughts
Anxiety often stems from negative thoughts and worries about the future. To combat these thoughts, practice challenging them with evidence-based facts. Ask yourself, “Is this thought based on fact or my perception?” Often, people realize that anxious thoughts are not based on reality but rather their own fears and doubts.
Another helpful technique is to write down your anxious thoughts and then challenge them by asking yourself if there is any evidence to support them. Work like this helps you gain a more rational perspective.
Practice Mindfulness
Mindfulness is a powerful tool for managing anxiety. Mindful activities such as meditation, yoga, or even simply going for a walk can promote relaxation and reduce anxious thoughts. Try incorporating mindful activities into your daily routine for at least 10 to 15 minutes to reap their full benefits.
Anxiety can be overwhelming and even debilitating, but it doesn’t have to control your life. There are many ways that you can start feeling less anxious and improve your mental health. With consistency and patience, you can learn how to manage your anxiety and live a happier, more fulfilling life.
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