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.
