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Top 10 Anxiety Management Techniques

Portea Homecare

Portea Homecare

  Domlur, Bengaluru     Feb 9, 2017

   0 min     


Experiencing anxiety occasionally is a normal. However, frequent anxiety experiences can affect your physical and psychological health adversely and cause anxiety disorders. You may suffer from panic attacks, sudden feeling of intense anxiety and terror, intense and persistent fear and worry, and specific phobias when suffering from anxiety disorders. Anxiety and panic effects can hamper your regular activities and life, and may make you avoid getting into specific situations and places to prevent this feel.

So, don’t wait till anxiety adversely affects your health, relations, and quality of life. You need to deal with your anxiety effectively by following certain effectual anxiety-management technique. And, if you are flipping the pages of self-help book for the same, then look no further. Scroll down to discover ten most effective anxiety management techniques to improve your life substantially.

Top 10 Anxiety-Management Techniques:

  1. Meditate Everyday:


Practicing meditation daily for some time is highly effective in minimizing your anxiety and stress problems. Regular meditation alters the neural pathways of your brain and makes you more resilient to anxiety and its adverse effects. Sit upright, close your eyes, and focus on your breathing. You can recite positive prayers or say positive statements, such as ‘I love myself’ or ‘I am relaxed and feeling peace.’ Practice breathing exercises, such as pranayam, during your meditation time.

  1. Stay Physically Active:


Exercise daily, as it reduces anxiety significantly. Exercising aids your brain to release feel-good chemicals that make you feel refreshed, pleasant, and reduce anxiety and stress to a great extent. You can practice various yoga exercises. Make it a habit to go for morning walk daily in a nearby park as walking refreshes you and minimizes your anxiety. Walk some stairs up and down. Perform some stretching exercises daily. It helps you improve your mood and feel pleasant.

  1. Avoid Alcohol And Quit Smoking:

Stay away from alcohol, hard drinks, and drugs. Consumption of alcohol or drugs only worsens your anxiety and quality of life. If you can’t shun alcohol or drugs on your own, seek the help of a doctor, support group, or rehabilitation camp. Also, quit smoking and drinking caffeinated drinks. Caffeine and nicotine increase your anxiety and harm your physical and psychological health.

  1. Listen To The Tunes Of Pleasant Music:

Listening to pleasant tunes of soothing music helps lower your anxiety, palpitations problems, and blood pressure significantly. Create a playlist of your favorite pleasant songs, nature sounds, such as birds chirping or ocean waves, and sweet melodies. Listen to this wonderful playlist whenever you feel anxious or low. It will help improve your mood and make you feel positive. Also, you can dance to the tunes of music as it will only make you happy and feel pleasant.

  1. Laugh Out Loud:


Spend some time of the day laughing loudly, as if you are laughing your heart’s content. It helps reduce your mental stress and anxiety substantially. Also, a good belly laugh lowers cortisol, a stress hormone, and aids in releasing your brain chemicals known as endorphins. Endorphins help improve your mood and make you feel good. Watch a comedy show on television, read comics, or have a pleasant, fun-filled chat with a friend.

  1. Get Social:

Socializing with your friends and relatives is one of the best ways to manage your anxiety and feel good. Talk to your friends, colleagues, or subordinates. Share your experiences and interests. Keep in touch with your friends either face to face or over a phone call. Participate in activities, sports tournaments, and social gatherings as that will make you feel good and positive. Social interactions, gatherings, and caring relations will only lessen worries and anxiety.

  1. Seek Positive Approach & Be Grateful:

Adapt positive approach in your daily life. Stop thinking negatively. Always have hopes in whatever you believe and pursue. Maintain a gratitude journal and read it often to remember all positive things in your life. Write all positive experience in the journal. You can click pleasant, happy photos of you and your family and friends and paste them in the journal and smile at them as you refer the journal daily. For instance, the photo of a smile of your baby niece is sure to bring a smile on your face.

  1. Join An Anxiety Support Group:

If you feel isolated when suffering from anxiety, always remember you are never alone. Join a support group in your vicinity. Understanding, shared experiences, and compassion in the group are sure to make you feel positive and improve your mood. It helps improve your quality of life.

  1. Spend Some Time In Nature Daily:

Spending some time in nature is one of the effective anxiety-relievers. Visiting a well-maintained garden, pleasant lake, or seashore makes you feel good. Go for hiking in natural environments. Looking at lush green plantations, lovely flowers, and enchanting seawater will please you, take your worry off, and improve your mood.

  1. Develop A Hobby:

Last, but not the least, nurture a good hobby. Nurturing a hobby like reading good books, cooking, playing tennis, drawing sketches, painting, or any wonderful hobby will take your mind away from your anxiety or worries and make you feel good. Pursuing a hobby will keep your mind engaged and help you stay away from thoughts that make you anxious.

Did you practice any anxiety-management techniques to get rid of anxiety problems? Which technique helped you combat anxiety? Share your experience and effective techniques with other anxious individuals by leaving a comment below. Also, you can always seek PORTEA’s Couselling services, if you do not get relief by following the above practices.

Tags:  anxiety, depression, stress, meditation, Physical Activities, Yoga, Exercise, ,

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