Do you often find yourself struggling with anxiety? Have no fear! There are excellent tools and techniques available to help you manage and reduce the physical symptoms of anxiety. Below are five effective tools that can help you take back control and ease your anxiety symptoms without solely relying on prescription medications.
Tool No. 1: Change Your Perspective
The power of perspective cannot be underestimated when it comes to dealing with anxiety. Anxiety is often caused by fear and worry related to the future. By learning to focus on the present moment, rather than worrying about what might happen, you can gain a better understanding and control over your anxious thoughts.
Eckhart Tolle’s book, “The Power of Now: A Guide to Spiritual Enlightenment”, teaches you how to become the observer of your mind and gain a true perspective on your thoughts. By learning to free yourself from your mind, you unlock true liberation and experience inner peace. You can read his book online here.
Tool No. 2: Connect With Others
The support of friends and loved ones can make a world of difference when coping with anxiety. Finding someone who knows how to listen and reflect on what you’re sharing without judgment can offer a fresh perspective and help ease your fears. Establishing a connection with someone supportive can open you up to more positive feelings such as love, confidence, and peace.
Tool No. 3: Lifestyle Habits
Your food and lifestyle choices can significantly impact your anxiety levels. Some food products known to worsen anxiety are:
- Caffeinated sodas, fresh-brewed coffee, and some teas
- Refined sugary snacks and desserts
- Alcohol, which temporarily reduces anxiety but can worsen it later
- Smoking, which supplies nicotine, a powerful stimulant proven to increase anxiety levels
On the other hand, nutrient-rich foods high in certain micronutrients can help limit anxiety. Examples include seaweed, dark leafy greens, berries, almonds, dark chocolate, fish, turkey, oats, and plain yogurt.
Regular aerobic exercise is also essential, as it reduces stress, boosts physical energy, and releases endorphins. Adequate sleep is necessary, too. Sleep deprivation can exacerbate anxiety symptoms, so make sure you prioritize getting enough rest.
Tool No. 4: Techniques For Feeling Good
Learning to feel good and unlearn anxiety symptoms can be done by reducing the fight-or-flight neurochemicals generated by fearful thoughts. By practicing activities that help you feel good regularly, you can alleviate stress and anxiety. Some methods to try include:
- Deep, slow breathing for 10 minutes while visualizing something enjoyable or stress-free
- Spending an evening with a loved one or a favorite friend
- Sexual intimacy with your committed companion
- Meditation, yoga, Tai Chi or other meditative exercises
- Energy therapies like reiki, quantum touch, emotional clearing, cranial sacral therapy, or massage therapy
- Journaling about your major concerns while listening to soft music
- Listening to your favorite music or inspiring audio from authors like Wayne Dyer, Eckhart Tolle, Esther Hicks, and Michael Beckwith
Tool No. 5: Tapping Technique
Tapping techniques, such as the Emotional Freedom Technique (EFT), can help alleviate anxiety by tapping on your body to release troubling emotions. For more information about EFT and how to perform it, click here or watch a demonstration here.
These tools and techniques can go a long way in helping you manage anxiety, alongside professional help and, when necessary, medication. By practicing and incorporating these strategies into your daily life, you can take control of your anxiety and start living a healthier, happier life.
