According to a recent study done by the Anxiety Disorder Association of America, anxiety disorders cost the United States almost $42 billion annually. With the rising cost of health care today, this figure is bound to increase in the coming years. While medication and psychological assistance are available to those who are suffering from anxiety problems, prevention is still your best hope.
Stress has been found to be among the leading causes and triggers of anxiety attacks. You can avoid having anxiety disorders if you reduce the amount of stress you put yourself upon yourself. Below are some practical stress relief techniques that you can practice:
1. Do breathing and focusing exercises.
Deep breathing can do wonders for your frazzled nerves. By letting fresh oxygen into the body, deep breathing facilitates proper blood circulation which can help reduce the stress hormones in the body. Focusing exercises help to boost your concentration which can be helpful when dealing with a potentially stressful situation. Instead of dwelling on the problem, you can direct your attention into finding solutions.
2. Create a self-motivating and calming mantra.
Studies have shown that the human brain is wired in such a way that it will start to believe anything that is repeatedly signalled to it. Creating a mantra like “I can do this well,” “I am good at this,” or “Everything will be okay,” can help counteract possibly negative thoughts that can cause you undue stress.
3. Practice thought-control.
People who suffer from anxiety are often riddled with negative thoughts that they find difficult to fight. Practicing thought-control early on can help you combat negative thoughts and redirect your focus on positive events and outcomes. Strive to direct your thoughts to the positive direction when you feel yourself sliding into self-doubt and negativity.
4. Break out from Type A habits.
You may not be aware of it but it may be your own habits that are causing you severe stress. Stop or learn to control habits like speaking fast, eating quickly, denying tiredness, and over-scheduling. You are just priming yourself for a serious breakdown.
5. Maintain a healthy lifestyle.
A healthy lifestyle is important in keeping stress at bay. Exercising, eating a healthy diet, and supplementing essential vitamins are all necessary for you to be in tiptop shape. Stopping habits like smoking and drinking can also reduce your risks for anxiety disorders.
6. Talk when you need to.
A lot of people who suffer from anxiety and stress are those that feel that they have no one to confide or talk to. Actually, this reason is almost always the opposite. They have friends and families they can talk to – they just clam up even if they need to confide to somebody badly. Avoid this trap by talking to a trusted friend, a confidante, or even a counsellor to release pent-up emotions. Keeping them bottled up is a one-way ticket to stress-ville.
7. Re-evaluate your priorities.
When you set up goals for yourself, you tend to think big. Unfortunately, some of these goals and priorities may not be what you really need at the moment. Take time to evaluate your priorities and goals. You may find that you can actually relax since you some of the things you are prioritizing are not that important to your current situation.
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