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Stress And Anxiety Management Techniques

Medikoe Health Expert

Medikoe Health Expert

  Koramangala, bengaluru, karnataka, india, Bengaluru     Feb 12, 2017

   6 min     



Anxiety is somewhat a state of mind of depression, distress or a feeling of uneasiness due to causes of failure, danger, or adversity. It is a prevalent state of emotion that the population is suffering out of fear and agitation. 

The reasons for being in depression or anxiety issue can be anything, but the fundamental causes may include-

  • Losing or death of a valuable or closed person,

  • Broaden relationships boundaries, 

  • Losing a job or facing failures in prospects of life

  • Negative thoughts and assumption regarding any matter of situation

Some people experience the short tenure of this mind state. He recovers from this phase quickly after working on some of the factors. Few of them suffers these problems existing for the long term, and ultimately affecting his own life. He might indulge himself in danger or loss. 

Types of Anxiety Management Techniques 

There are two different types of Anxiety Management Techniques:

1. Cognitive Anxiety Management Techniques:

A mental element of anxiety management, including procedures for imagery, thought to stop, rational thinking, positive self-talk.

2. Somatic Anxiety Management Techniques:

A physical element of anxiety management, including procedures for progressive muscular relaxation and biofeedback. 

Occupational Therapy for Anxiety Management 

An occupational therapy, OT assessment plays a vital role in making people overcome their difficulties associated with anxiety and depression. An occupational therapist gives some:

  • Relaxation technique, to reduce the physical anxiety effects.

  • Self-awareness skills, to gain the individualism.

  • Grading activities, to control the events that cause peaks in anxiety.

  • Pacing activities, to preserve energy for regular exhaustion. 

Learn the 10 best Anxiety-Management Techniques 

Scroll down to discover the ten most effective and simple anxiety management techniques to improve your life substantially.

1. Meditation

Practising meditation daily for some time is highly effective in minimizing your anxiety and stress problems, and suddenly increased heart rate. Meditation offers you peace of mind, and balance which will help you in stabilizing mental, emotional well being and assists in keeping you healthy. This does not give up when your meditation session ends. 

Practice breathing exercises, such as pranayama, during your meditation time. It will help to improve your day and mental health. 

2. Physical Activities or Exercises

Exercises is a great way to get relieved from the side effects of being anxious. Research also tend to support the regular use of exercises. It maintains the energy that a body requires.

Make it a habit to go for a 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 medical condition as well as your mood and feel pleasant.

3. Limit or Quit Alcohol And Smoking

Limiting the consumption of alcohol, drugs, and caffeine, or if possible, trying to avoid it from routine is a much-needed change in your lifestyle. If you can’t shun alcohol or drugs on your own, seek the help of a doctor, support group, or rehabilitation camp. Caffeine and nicotine increase your anxiety and harm your physical and psychological health. Making a regular habit of avoiding such intoxicated consumption will help you keep away from panic attacks, negative thought process, drowned motor skills and other anxiety disorders.

4. Listen To The Tunes Of Pleasant Music

Music acts as a stress reliever. Listening to pleasant tunes of soothing music helps lower your anxiety and stress levels, palpitations problems, and blood pressure significantly. 

Create a playlist of your favourite delightful songs, nature sounds, such as birds chirping or ocean waves, and sweet melodies. Listen to this beautiful 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.

5. Laugh Out Loud

Spending some time of the day laughing with all your heart content, whenever you feel stress is a relaxed approach. It helps reduce your anxiety and depression 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.

6. 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, meetings, and caring relations will only lessen worries and anxiety.

7. Seek Positive Approach & Be Grateful

Adopt positive sensory processing in your mind. Stop traversing in negative thoughts. Believe in yourself for what you have and hope for what you want to pursue. Maintain a gratitude journal and read it often to remember all the positive things in your life. 

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 to the journal daily. For instance, a photo of any smiling baby is sure to bring a smile on your face.

8. 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.

9. Spend Some Time In Nature Daily

Nature is one of the effective anxiety-relievers. Spending some time in a well-maintained garden, pleasant lake, or seashore makes you feel good, and that feeling can work for your stress relief. Exploring the natural environments, siting a lush green plantation, lovely flowers, and beautiful lake views will please you and improve your mood.

10. Develop A Hobby

Nurturing a useful hobby like reading good books, cooking, playing any outdoor games, drawing sketches, painting, dancing or any other enjoyable hobby, as per your interest will take your mind away from your anxiety or worries. You will be feeling overwhelmed with growing up with your interests or hobbies. It does not just make you stop for negativities and keep your mind engaged, but also help in enhancing your career and make you determined for your life goal.  

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Tags:  anxiety,Stress, Yoga

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