Reduce Stress and Stop Anxiety!

Like a monster from under the bed, stress /or anxiety is stealing the peaceful night time Zzzzzs of nearly 70 million Americans.  

Anxiety may also be sabotaging your confidence, turning your stomach into knots, and impacting your general well being. Learn how to squash the uncomfortable consequences of stress and anxiety with these 5 tips.

1. Remember: This Too Shall Pass:-

The first step to overcoming such negative feelings is to recognize that you are experiencing a very common emotional state most commonly identified as anxiety. Although it's uncomfortable, the negative feelings WILL PASS. Fighting the anxiety can make it stronger. Paradoxically, accepting that you are feeling anxious helps activate the body's natural relaxation response.

2. Learn How to Self-Sooth:-

Imagine walking down a nature path only to be greeted by a snarling grizzly bear -- or worse, your boss demanding that report. When we are faced with an anxiety-inducing situation, our body's sympathetic nervous system automatically triggers physiological changes. Our breathing quickens, adrenaline is secreted, and our heart begins to race. This natural survival mechanism -- called the fight or flight response -- is intended to help us to escape a true, life threatening emergency. However, when the threat is imagined (e.g., I'm going to bomb this presentation and everyone will know I'm a fraud, the fight/flight response is unnecessary and very uncomfortable.

Self soothing techniques that reduce the stress response:

• Diaphragmatic Breathing

One of the most effective ways to activate the relaxation response is by decreasing the heart rate. Since we can't voluntarily alter our pulse, more tangible measures are needed. Luckily, a rapid heart rate can be lowered with deep breathing techniques. The most commonly utilized strategy is breathing by contracting the diaphragm, a horizontal muscle in the chest located just above the stomach cavity.

Positive Self-talk:-

If a small child told you he was nervous about going to school the next day, what would you say? Unless you're an abusive lunatic, phrases like "you're such a dumb little kid" or "you should be nervous because no one will like you" would never leave your mouth. This is because we intuitively know how to help others combat stress sometimes better than ourselves. To increase emotional comfort, it's imperative to practice reassuring and realistic self-talk. When anxious, practice self-talk phrases such as:

"This feeling will pass."

 "I will get through this."

 "I am safe right now."

 "I am feeling anxious now, but I have the power make myself calm."

 "I can feel my heart rate slowing down." 

Muscle Relaxation:- 

Stress causes our muscles to tighten and become tense. To increase a relaxed state and physical comfort, tighten and release muscles beginning with the largest muscle group.Progressive muscle relaxation excercise apply.

3. Check Your Diet:-

What we eat and drink largely impacts our emotional state. Foods most associated with exacerbating anxiety are ones containing caffeine and alcohol. Even consumed in small amounts, studies have found that the stimulating effects of caffeine can cause anxiety, trigger panic attacks, and increase feelings of nervousness and irritability. Caffeine -- commonly found in coffee, colas, tea, and chocolate -- also causes physical symptoms such as trembling and shaking. Abruptly eliminating caffeine from the diet can lead to withdrawal symptoms, such as headaches, restlessness, and irritability so it's important to decrease caffeine consumption gradually. Similarly, although alcohol is often consumed to "take the edge off" it dehydrates the body and ultimately increases anxiety.

4. Get Moving:-

Most of us know that exercise is good for our physical health. For the past few decades, research has suggested that exercise is even more effective than medication.Maintaining a regular (healthy, non-obsessive) exercise routine has been proven to reduce stress, improve mood, enhance self-esteem, and increase energy levels. During exercise, the body releases chemicals called endorphins which interact with receptors in the brain to causing euphoric feelings and reduction in physical pain.

5. Get More Sleep:-

Nearly everyone feels a little crabby after a rough night's sleep. Disrupted sleep is common in many emotional disorders and it's difficult to know which started first -- stress or poor sleep. A study from the University of Pennsylvania  showed that losing just a few hours of sleep increases feelings of stress, anger, sadness, and exhaustion.