Anxiety is intense, excessive and persistent worry and fear about everyday situations.
It is normal to get anxious in stressful situations such as public speaking or taking a test.
But when feelings become excessive, all-consuming and interfere with daily living, it could be an indication of an underlying problem.
When anxiety takes over, it is not easy to calm down. Being able to calm your anxiety in the moment is often easier said than done.
Whatever the cause of your anxiety may be, here are a few suggestions that can help you to take control of the situation and find some peace.
When you find yourself worked up with anxious thoughts, the first and easy thing you can do is breathe.
There are various breathing techniques to help you calm down. One technique you can start with is by taking one deep breath in and then exhale fully while paying attention to your body.
Once you get comfortable with deep breathing, you can look up other techniques from yoga instructors and meditation experts that can help you.
Practice these techniques while calm so you know how to do them when you get anxious.
2. Massage your pressure points to calm anxiety
Going for a massage is a great way to deal with stress and manage anxiety.
But if you cannot afford to get a professional massage, you can lightly massage your pressure points and get instant relief.
This method involves putting pressure with your fingers or your hand at certain points of the body. The pressure releases the tension and relaxes your body.
You can try your shoulders, behind your neck, behind your ears and the sides of your head. This can help relieve tension.
3. Acknowledge you are anxious
Allow yourself to admit that you have the problem of anxiety.
When you accept the situation, you begin to deal with it accordingly and taking the necessary steps. This will help you calm your anxiety faster.
Exercise is great for the body and also for your mental health.
Going for a walk or run or engaging in some physical activity releases serotonin in your body to help you calm down and feel better.
Make it a point to always do some exercise in the morning and take an evening walk. Joining a gym is also a very good idea.
5. Use guided meditation recordings
There are plenty of video and audio guided meditation recordings that you can download for free.
These will aid you to release your worry and anxiety by calming down.
If you believe in the bible, you can also look for bible reading meditations of scriptures such as Psalms that emphasize on not being afraid and look to God as your provider and protector.
6. Analyze your anxious thoughts
Analyze your anxious thoughts and ask yourself some questions that will help you put them into proper perspective. For example you can ask yourself, Will this matter to me this time next week?” or “How important is this?” or “Am I going to allow this situation to steal my peace?”
This allows the thinking to shift focus and your thoughts automatically decrease in intensity.
7. Listen to music
Music can uplift the soul. The next time you feel your anxiety levels going up, put on some music that you enjoy.
This can be slow calming music or some feel good danceable hits.
Listening to music can have a very calming effect on your body and mind.
8. Relax your body
When you’re anxious or angry, it can feel like every muscle in your body is tense. Practicing progressive muscle relaxation can help you calm down and center yourself.
To do this, lie down on the floor with your arms out by your side. Make sure your feet aren’t crossed and your hands aren’t in fists. Start at your toes and tell yourself to release them.
Slowly move up your body, telling yourself to release each part of your body until you get to your head.
If your body is tense, there’s a good chance your posture will suffer too. So everytime you sit, try to sit up tall and drop your shoulders.
To do this, you can focus on bringing your shoulder blades together and then down. This pulls your shoulders down. Take a few deep breaths. You can do this several times a day.
9. Write down your worries
Writing helps you get negative thoughts out of your head. Think about what is making you anxious and write it down. If there is more than one thing, list the things.
There is something about writing things down that makes them lose their power on us.
Once you are done writing, say them out loud and tell yourself what action you are going to take to make them stop stressing you.
If you cannot do anything about them, let them be. They will figure themselves out, there isn’t much you can do anyway.
And if you are a believer in God, simply hand them over to God and free your mind. He will take care of them for you.
10. Take a shower
Water is very calming. Have you ever noticed how refreshed you feel when you visit a beach, a waterfall, and such?
That’s because water has some therapeutic effects. So, when you are at home and feeling tense, try taking a shower, a cold one if you can manage or soak yourself in a bathtub.
This will help you relax, calm your anxiety and improve your mood.