Everybody wants to get over anxiety but they don’t know where to start this.
If you are also facing these problems and want to get over anxiety then this article is for you.
Levels of anxiety
There are two levels of anxiety.
- Optimal level anxiety
- Exessive level anxiety
(i) Optimal level anxiety
If you are facing an optimal level of stress or anxiety (eg. Stress for exam preparation) then this is good for you because it helps you to improve your performance. This is the clue of big trouble which can hurt you in near future and you should already prepare for this.
(ii) Exessive level anxiety
If your stress is disturbing your daily routine life, you are not focusing on your target and it is decreasing your performance then this is not good for you. you should fight and try to get over anxiety by practicing on following proven steps.
11 proven steps you must follow to get over anxiety
(i) Change your Position to reduce anxiety
If you are feeling anxiety while doing something then try to do the opposite. According to Kissen,
“If you’re hunched over with worry, stand up and take a Wonder Woman pose. If you’re under a blanket, go wash your face with cold water. Changing your sensory experience can ‘change the channel’ from anxiety.”
(ii) Share your anxiety with a family member or friends
This is the best practice to share your personal problems with family members or friends. It is very important to inform a trusted person about your anxieties. Because your family members or friends know you better than others. They are your well-wisher and can help you to get over anxiety.
For conversation choose a setting where your feel complete comfort and time that‘s convenient for them then try to explain briefly your problem. If he provides you with some useful suggestions then think about what to say.
(iii) Create an anxiety period daily to fight anxiety
When you are feeling well and fully strong by consulting with your family member or friend then you should go for an anxiety period in which you take a time of 15-20 minutes and try to get over your anxieties. Then you should promise yourself that you will never remind your memories in the remaining day.
(iv) Faith and spirituality effects to get over anxiety
According to a modern study, it is confirmed that there is a great impact of spirituality on the human mind. The people who believe in God can easily deal with fear and get over anxiety as compared to others who do not believe in God. The mind of believers in God works differently and positively as compared to non-believers.
(v) Set small daily Achievable goals to defeat anxiety
Startup of the day with a little and achievable goal is also important to get over anxiety. If you will try to achieve a big target and will lose then it will demotivate you and you will fail to get over anxiety at the beginning of the day.
(vi) Connect With Nature through morning walk & regular exercise
“ Nature is a precious blessing of God”
Nature helps very much to support mental health, get rid of worries and get over anxieties. There is a list of some ways which can help you to connect with nature.
- SEEK OUT GREEN SPACES
- watch the rising sun
- Watch the sunset
- Feel the earth under your feet
- Walk on the grass with barefoot
- Grow something in your garden
- Give water to your plants
- Love with a cute and innocent baby
- See stars at night
- See rainbow etc…
(vii) Deep breathing & fragrance to feel good
Deep breathing also helps to get over anxiety. This is also known as a yoga practice.
According to scientific research when we breathe deeply then the oxygen is supplied to the brain fastly.
To take a breath go to the silent airy place or room and sit down. Then release air from your lungs while counting 1 to 8. Then again inhale the oxygon while counting from 1 to 8. Repeat this process until your brain will feel good.
(viii) Listen to music to get over anxiety
Music has a big role to get rid of anxiety. Upbeat music helps most for a positive attitude. A slower tempo can relax your muscle and help you to fight worries. Listening to the rainy and birds chirping sound are also more effective for a depressed person.
Here is the music list which will help you most to take out from depression.
- Weightless
- Electra
- Malomaniac
- Watermark
- Strawberry swing
- Please don’t go
- Pure shores
- Someone like you
- Canzonetta sull aria
- We can fly
(ix) Maintaining a regular sleep schedule to stop anxiety
Rest and Sleep is the biggest problem for an anxious patient. Most people could not sleep when they go into depression and this sleeping disease is called Insomnia. But some people sleep above more than the recommended time. Both the situations are not good.
Therefore you should set a proper timetable to take a rest because it helps most to get over your anxiety. When you go on the bed try to sleep quickly using the following steps.
- Keep the room’s lights off
- Avoid napping during the day
- Get some exercise during the day
- Avoid using your mobile phone
- Read a storybook
- Avoid alcohol
- Try meditation
- Try counting
- Change your eating habits
- Get the room temperature right
- Listen to slow music
- Try breathing exercises
- use a comfortable bed
- Avoid noisy environments
(x) Don’t skip meals to beat anxiety
Meals are most important for your physical and mental health. people who don’t concentrate on their food become weak gradually.
Cortisol is the stress hormone that is released due to skipping meals.
According to modern research published in the journal Psychological Medicine that “when we skip or delay our morning meal, it directly relates to our mode”
A healthy meal has a lot of ingredients in it like vitamins, carbohydrates and proteins, etc…
According to another survey,
“The people who used sodas in their daily routine life become mostly depressed”
Here is a list of some useful meals that are important for you to get over anxiety.
- Salmon Twice a Week
- Dark Chocolate
- Brazil nuts
- Fatty fish
- Eggs
- Greek Yogurt
- Green tea
- Use vegetables
- Eat citrus fruits
- Meat
- Lentils and Beans
- Avocados
(xi) Leave drugs to get over anxiety
Drugs are the fastest solution for a depressing person to get over anxiety
But this is a temporary solution and will be dangerous for your health.
In the US more than 18% of people use drugs to reduce anxiety.
It directly affects your digestive and immune systems and causes heart problems.
According to scholars:
several animals and human laboratory studies have shown that anxiety increases drug self-administration.
Although clinical observations suggest that exposure to anxiety and stress increases drug use, and is linked with craving and relapse in addicts.