Being anxious is a normal part of life. Many people experience anxiety most of the time, one way or the other. It is a feeling that can’t be controlled or avoided. Anxiety is the body’s natural response to stress. It makes you aware of the danger, motivates you to stay organized, prepared and helps to calculate risks. If anxiety is left unchecked it can pose you at risk and affect your quality life. Can u remember how anxious you were about a particular interview which you didn’t know what its outcome could be? How did you feel when you forgot all that you read in that examination hall? The minute you discovered your purse was missing after shopping in a grocery store? You guessed your heart missed a beat right? It’s really amazing to see the extent of stress you are made to go through due to anxiety. This is not to insinuate that anxiety is a bad but if left unchecked, can lead to loss of lives and properties. Anxiety is a feeling of apprehension that occurs in response to a stimulus. Anxiety accompanies the following symptoms which are: Excessive sweating, loss of concentration or focus, restlessness, headache, tremor, loss of appetite, increased thirst, feeling of urge to urinate and disinterestedness in activities (apathy). The symptoms experienced are based on psychological and hormonal changes in the body.The treatment measures taken for relaxation are based on the symptoms presented. Here are 8 quick ways for anxiety relief you should try out.
- Make yourself comfortable: Anxiety affects the whole state of a person either physically or psychologically. Put aside whatever is responsible for the anxiety. Understand that these feelings are only temporary and are subject to change. Your feelings are due to the stress and will not last. To increase physical comfort, find a comfortable position, stretch your muscles, and loosen any tight clothing you are wearing. Ensure that you in a cool and quiet place where you can get all the calmness your body needs.
- Accept the anxiety: This involves facing your worst fear and imagining the worst of an outcome. This helps you build a resistance to the anxiety by fighting it, fighting the anxiety makes it less stronger. Acknowledging that you feel anxious causes the anxiety to go away. You can try this strategy. For 10 minutes, try to make yourself as anxious as possible. Think anxious thoughts. Try to get your anxiety to increase to the highest imaginable level. When your anxiety reaches a 10 out of 10 – good! – Now try to keep it there for at least 5 full minutes. You will probably find that you are not able to keep your anxiety at a high level. This is a type of exposure technique, in which you face your fears and, paradoxically, they vanish.
- Take a deep breath: Increased shallow breathing is common with anxiety; this is due to the release of certain hormones in the body especially the fear, flight and fight hormone known as epinephrine. The body responds to this stress to prepare the body for actions, however, if anxiety is prolonged it can lead to damage or injury. Deliberate deep breathing exercises can help calm the body.This involves taking deep breaths every 5-10 sec and exhaling slowly. You can do this repeatedly until you are calm. It will help to restore normal breathing patterns and reduce anxiety.
- Take a drink: When confronted with chaotic situations of life, you get overly anxious, the body responds to this by increasing its metabolic rate which causes excessive sweating making you thirsty. A good drink especially water can help to give the calming effect you need and the refreshing feeling you long for.
- Rub your palms together: Anxiety is usually accompanied with cold clammy hands. You can rub your palms in tight circular motion to produce heat to keep your hands warm. You can repeat this 2-3 times until you get the warm and calm feeling you seek. It can be done together with the deep breathing exercises.Also positive reassuring words like “it’s going to be alright, “This feeling will pass”, “I will get through this”, I am safe right now”, can help provide a quick relief to anxiety faster than you can imagine.
- Take a good nap: Adequate rest and sleep are good for your body. It is one of the inexpensive relaxation techniques in the world. It has been discovered that insomnia is a common symptom of anxiety. However, you can make sleep a priority by:
- only sleeping at night when you’re tired
- not reading or watching television in bed
- not using your phone, tablet, or computer in bed
- not tossing and turning in your bed if you can’t sleep; get up and go to another room until you feel sleepy
- avoiding caffeine, large meals, and nicotine before bedtime
- keeping your room dark and cool
- writing down your worries before going to bed
- going to sleep at the same time each night.
- Healthy diet: High sugar and carbohydrate diet should be checked if your anxiety worsens. Cut down on sweeteners, candy, and cheese as this has been discovered to cause mood changes in some people. It is advisable to stay hydrated by taking water rather than soft drinks and limit your consumption of processed and spicy foods.Go instead for home made foods rich in vegetables and fruits, fiber and lean proteins.
- Aromatherapy: This therapy soothes the body and relieves stress, fatigue and anxiety. It helps you relax and enhances sleep which reduces heart rate and blood pressure. It involves the use of fragrant essential oils to promote health and well-being. The oils may be inhaled directly or added to a warm bath or diffuser. Some essential oils used to relieve anxiety are:
- clary sage
- ylang ylang
The above ideas may help calm you down. Remember, home remedies may help ease anxiety, but they don’t replace professional help. Increased anxiety may require therapy or prescription medication. Talk to your doctor about your concerns.