How To Free Yourself From Anxiety With 7 Easy Steps

Several years ago due to having stressful situations in my work life, social life, and personal life I developed terrible anxiety, which led to panic attacks — resulting in loss of sleep, problems with eating, which in turn affected my overall health.

I went from a very social person to someone that hardly left the house. At one point I thought I would never recover which only fueled my anxiety.

Today I would like to share the top 7 ways I used to overcome my anxiety.

BREATHE

1. Remember to Breathe

Pay attention to your breathing. Most people take their breathing for granted. Breath is by far the most important of all the steps, as we breathe in a completely different way when anxious than we do when calm.

So if you breathe in a way that calms the body, nature will do the rest.

When we are anxious our ‘fight or flight response’ is triggered — originally named for its ability to enable us to fight, or run away when faced with danger physically.

Fight or flight was essential for our ancestors, but now it’s activated in situations where neither response is appropriate, like in traffic or during a stressful day at work.

Symptoms include dry mouth, fast breathing, heart pounding, tense muscles, and slow digestion. These symptoms create more anxiety which leads to an anxiety loop. Anyone that has had anxiety knows how quickly this anxiety loop can lead to a panic attack.

Remember to breathe

When you begin to feel anxious, do some diaphragmatic breathing. When people are anxious, they take shallow breaths reducing the oxygen intake. Diaphragmatic breathing takes in maximum oxygen which signals to the body that the threat is gone so it will return to normal functioning

To check if your doing it properly simply put a hand on your chest and stomach while breathing. When you breathe in your stomach should rise, as if filling up with air, and when you breathe out the stomach will fall.

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2. Move Your Body In Any Way You Can

Walking, running, riding a bike, dancing, swimming or Zumba. Step two is also linked to breathing but has the added effect of taking your mind off your problem or worry. Step two may lead to more of step three.

3. Sleep You know You Need It

Studies show that sleep loss is associated with higher levels of depression and anxiety—but it’s not completely clear if anxiety keeps you up at night or if dealing with insomnia increases your risk for anxiety. Either way, the vicious cycle can put your brain on edge.

4. Avoid Caffeine

Caffeine can exacerbate anxiety as it acts as a central nervous system stimulant. It is making your body more aware of the feelings of anxiety. Plus, caffeine keeps the body awake which can affect sleep, which is essential to help overcome anxiety.

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5. Keep a Gratitude Journal

Simply keeping a gratitude journal—regularly writing brief reflections on moments for which we’re thankful—can significantly increase well-being and life satisfaction.

6. Expand Your Social Support

Social support is a core component in managing stress and coping with anxiety. So, reach out, call someone you haven’t talked to in a while. It is all about connection.

7. Stay away from drugs or alcohol

Perhaps they work in the short term, but they often do the opposite in the long term.especially with panic attacks. Talk your doctor if you feel you cannot stop using.

 

Summary

Having suffered from anxiety myself, I highly recommend diaphragmatic breathing, more exercise, more sleep, and less caffeine.

The main lesson I learnt in my recovery was patience.

We all want instant results, but like learning to drive a car, you don’t just jump in and drive. You take lessons and the more lessons you take, the better you get.

Similarly when you want to recover from anxiety, after a few days using the above tips you might not see that much change, but after a few weeks, if you record your progress in your gratitude journal, you will see a massive difference.

I wish you all the best on your journey.

Thanks for reading.

If this post has inspired you in any way, please share. You may help someone in the deepest of despair.

 

Killed By A Bus: When Knowing Your Future Doesn’t Help You

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Once upon a time, a man went to a fortune teller, curious to know what she would say about his future.

The fortune teller looked into her crystal ball, and her facial expression said it all. She advised him that it would be better if he did not know but he insisted she told him.

She went on to tell him that he would die in a bus accident, and it would happen within the next two or three months. “Why? When? How?

“That I can not say,” she replied.

On the journey home, he was depressed and worried, telling himself how he had never really believed in fortune tellers.

After two months, the thought started to play on his mind every day. He became very anxious and wanted to make sure he avoided the prediction. So hired someone to run his business for a couple of months, as he decided a good plan would be to lock himself in his house where he wouldn’t come close to any buses.

Another three weeks past.

He got up one morning put the coffee on and went to feed his dog outside as usual. On the step his little son had left some of his toys, as he went to step over them he stepped on a little toy bus, fell and hit his head and died instantly.

This is a fictional story to illustrate an important message; sometimes we can be too careful, thinking that we can avoid the thing that we fear. We fear to be adventurous; we fear to do anything new; we fear to take a risk.

Most people think they’re not destined to do anything amazing, so they sit back in mediocrity. Tortured in later years with regret.

We all have a unique gift that we can use to enrich other peoples lives. Don’t let fear hold you back from fulfilling your destiny.

Live every day to the fullest. God rewards action, God rewards faith and often the biggest risk that you can take is to play it safe and not go after what you want.

So this week get out there, create your destiny, show God that there is no fear in your heart and watch the favour that flows into your life.

Thanks for reading. Like share comment to spread the message onto someone that maybe in the need of some encouragement.

Inspiration of the Day

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We can’t all like the jobs that we do, but in our days off we have a chance to learn, evolve, and grow.

Now with sources like YouTube, Udemy, Masterclass series, there is countless ways to learn a new skill online.

Platforms like Facebook, Instagram, Redbubble, Society 6 allow you to connect with millions of people, sharing your work, so if you are an artist, designer, writer, musician, dancer there are plenty of ways to connect with people.

Looking at the media the world can seem a dark, scary place but on the flip side of that we are living in the best time in human history.

Embrace your gifts this weekend and share it with the world.