SocialPhobiaWorld.com  
     

Home Register FAQ Search Today's Posts Mark Forums Read
 
Go Back   SocialPhobiaWorld.com > Social Anxiety Disorder Forums > Social Anxiety Forum

Post New Thread Reply
 
Search this Thread
Old 10-18-2010  
Singing Bird
Elite User
Falkor's Avatar
 

Default 50 ways to reduce your anxiety

I found a great list on google to reduce anxiety!!!!
I wanted to share it with you guys!!
X Flowergirlie

50 Quick and Easy Ways to Calm Your Anxiety

Published on Monday 28th 2008f July, 2008

Whether you're worried about work, home or personal issues, stress and anxiety can take a heavy toll on your mental and physical health. Many serious illnesses are caused in part by stress, and constant worry can leave you feeling worn down, irritable and out of control. So how can you learn to manage your anxiety? While everyone manages their stresses differently, here are a few things to try the next time you're feeling overwhelmed by anything in your life to help you relax and put things in perspective.

General

Try these simple things to ease your anxiety.

1. Exercise. Few things can help relax you more quickly than a bit of vigorous exercise. Whether you kickbox, jog or play a game of tennis, getting your body moving will help reduce endorphins, improving your mood and making you feel better about anything you're worried about.
2. Meditate. When you feel yourself being overwhelmed with anxiety, try taking a few minutes out of your day to clear your mind of your worries and meditate. If you have trouble doing it alone, try using a guided tape or music designed especially for meditation.
3. Breathe deeply. Sometimes just concentrating on your breathing can have a calming effect on your state of mind. Count your breaths and concentrate on breathing in and out deeply.
4. Focus on something else. Fight your anxiety by temporarily shifting your attention to something else unrelated to what you're upset about. You may find that once you're done you feel much better about the situation and are much more relaxed.
5. Talk to others. Connecting with a friend or family member and sharing your anxieties can be a great way to get insight, advice and to alleviate some of your stress by getting support and understanding.
6. Clear your mind. When you are feeling stressed out you can have so much going through your mind that it simply seems overwhelming, only adding to you anxiety. Take a few moments to step back and clear your mind of all of it before starting anything else.
7. Slow down. Give yourself a break and just slow down if you're feeling stressed out. Getting yourself worked up to rush around won't help, so slow down, take a break and let yourself relax.
8. Don't work yourself up. When you're worried about something it's easy to focus on it and get yourself super worked up so that you just want to break down. Stop yourself if you feel that you're getting yourself riled up, and force yourself to calm down and look at things rationally.
9. Let the past go. If you're feeling bad about things that have already happened, take a moment to realize that there's nothing you can do to change these things now. Take steps to begin letting the past go and making positive choices for the future.
10. Count to ten. Sometimes anxiety can take over and make you feel out of control. Take back control by counting to ten, breathing deeply and concentrating on calming down.
11. Be optimistic. No matter what you're feeling anxious about, you can help make yourself feel better by taking an optimistic view of things rather than focusing on all the things that could go wrong.
12. Learn to let go of control. Even the most carefully planned events in life can take unexpected turns. Sometimes the only cure for anxiety caused by these things is to simply give up control and let someone else take over.
13. Look at the big picture. Sometimes things that don't really matter in the long run can get you all worked up in the present. Remind yourself of how your worries will fit into the larger picture of things and it may give you some perspective.
14. Face it head on. If nothing else works, just try facing your worries head on. Many times, things will be easier, better or simpler than you had anticipated and your worries will have been unfounded.

Diet and Supplements

These tips can help you make some changes or additions to your diet to minimize your anxiety.

15. Limit your intake of caffeine. Caffeine is a stimulant and can add to any existing anxiety and make you feel worse than you would otherwise. If you're stressed, avoid drinking coffee or other caffeinated beverages.
16. Try lavender oil. Some people believe that the smell of lavender has a calming effect. Try lighting a candle or putting some lavender oil on your skin or in a bath to help you relax.
17. Make a cup of tea. Tea, especially green and black teas, contain theanine which is purported to have a calming effect on the mind and body. So boil some water and make yourself some tea to relax.
18. Cook yourself a meal. Getting involved in the process of preparing, cooking, and eating a meal can be a great distractions from a number of stresses. If you're really feeling down, try making your favorite meals or comfort foods.
19. Have a snack. Some studies have suggested that low blood sugar can be a major contributor to anxiety. Make sure your body is running on a full tank by having a healthy snack.
20. Consider herbal supplements.If you're into natural remedies you may want to consider taking some herbal supplements like valerian root, L-theanine, and passion flower.
21. Have some milk. The age old remedy of having a warm glass of milk to relax may actually work. Milk contains tryptophan which can help settle you down and make you sleepy.
22. Enjoy pesto for dinner. Basil has shown to be a very calming herb, so what better way to get your fill of basil than by making a pesto?
23. Indulge in chocolate. Eating a small amount of high quality dark chocolate may help you to relax and will help indulge your chocolate cravings as well.
24. Chew on mints. Mint can help with lowering feelings of anger and nervousness, so have a mint or add fresh herbs to dinner to feel better and smell fresher.

At Home

For stresses at home, give these suggestions a try.

25. Light a scented candle. Certain scents can have a calming effect on your state of mind. Try a candle scented with lavender or a another smell like chocolate or baking cookies that may help you relax.
26. Indulge yourself. Whether you enjoy a glass of fine wine or soaking in a long bubble bath, take time to indulge in some simple pleasures to soothe your anxieties.
27. Take a shower or bath. The hot water and relaxing sensation of a shower or bath can help wash away your anxieties and help you feel better.
28. Get a massage. Seek out a professional or get your spouse to give you a massage. It can help relieve some of the physical and mental symptoms of stress.
29. Do something you enjoy. If you love to browse bookstores or take long walks in the park, take some time out of your day to do these things. You'll have fun and spend some time away from your worries.
30. Work at some simple chores. Doing some work around the house like sweeping, washing the dishes or gardening in the yard can be a great way to relieve stress, get things done and ease your mind.
31. Lay down. One way to get your anxiety under control is to take a short nap. Sleep will relax you and give you a chance to take your mind off of things.
32. Watch a funny movie or comedy routine. Laughter really can be the best medicine sometimes, especially when it comes to dealing with stress. Pop your favorite movie into the DVD player or turn on Comedy Central to have a few laughs and forget your troubles.
33. Write in a journal. If you can't find someone to talk to or just want to privately vent, try writing in a journal. It can be a great way to organize your thoughts and get your bottled up emotions out.
34. Do some yoga. Yoga can help both your mind and body by helping you stretch your muscles and concentrating on your breathing.
35. Go for a jog. Jogging can help you get some exercise which will relax you and will get you outside in the sunlight and fresh air.
36. Research your problems. If you just can't get your mind off of your troubles, trying researching how you can work around them, overcome them or deal with them through books, the internet and chatting with others.
37. Read a book. Try picking up a book to help you escape to another place and concentrate on a fictional character's problems rather than your own.
38. Spend time with a pet. Playing with, walking or just enjoying the company of a pet can be a great way to relax. The love and affection pets provide can be a great stress reliever, and you'll get to spend time with something you love.

At Work

Work can be a stressful environment, but you don't have to suffer from constant anxiety with these suggestions.

39. Take a break. While it may seem counterintuitive when you're stressed out at work, taking a break can have a beneficial effect on your mental state. Take a few minutes to get away from your desk and the source of your stress.
40. Go outside. Sunlight is a natural mood booster, so getting outside and away from your desk can be a great way to lift your spirits.
41. Take a walk. Getting a little exercise and even getting outside of your cubicle can really help alleviate stressful situations. Walk around your office, take a trip to get a drink or anything else that will give you space and room to think.
42. Create a plan of attack. When you're faced with an overwhelming and anxiety-inducing situation, you can help yourself by working to create a way to deal with the situation. Sit down and write out how you plan to get through it, step by step.
43. Avoid coworkers who may make it worse. Some people just love to feed the flames of stressful situations. If you have a coworker like this, make sure you steer clear of them until you've had a chance to calm down.
44. Put on some relaxing music. If you're sitting at your desk, put on some headphones and let yourself be relaxed by your favorite tunes.
45. Step back. Sometimes situations seem impossible to deal with at first. Give yourself some time and space to step back from the situation to view it objectively so you can figure out how to deal with it and calm down to think clearly.
46. Don't rush. Even if you have a million things to do at work that are stressing you out, rushing won't help: it can actually make you even more stressed. Slow down and do your work right the first time so you won't have to go back and fix errors you made from rushing.
47. Ask for help. If you really just have too much on your plate at work don't be afraid to ask your coworkers for help. Projects have to get done one way or another and it can help to get things done as a team rather than having all the stress just on you.
48. Read something funny. Take a break from your work to have a laugh. Laughter can help alleviate all the stress that's causing your anxiety.
49. Talk to your coworkers. Getting your feelings out to someone you work with may help you find new ways to cope, create solutions or just help you relax.
50. Talk yourself through a situation. Believe in yourself and know that you can get through a situation, and you're likely to be much less stressed. Give yourself a pep talk and talk your way through anything you need to do to help reduce your anxiety.

50 Quick and Easy Ways to Calm Your Anxiety | NOEDb

when you stay away from certain things, your brain confirms that its something to fear, so face your fears, so your subconcious mind gets used to it
Falkor is offline   Reply With Quote
Old 10-18-2010  
Elite User
MollyBeGood's Avatar
 

Default Re: 50 ways to reduce your anxiety

Thanks for the great ideas. So much good info there. I like everyone of them. Having sex can be great for stress reduction, too, one of my faves if the mood is right hehe ><

b.t.w. your voice is beautiful and your so brave to sing(watched your you tube clips)! I can't believe you have SA-I love to sing too but I have always been sooo shy about it! I even have perfect pitch so I am a waste, just end up singing to myself but I did make a few voice recordings for my bf which was really really hard for me to do. I do find singing great for relieving stress, too!
MollyBeGood is offline   Reply With Quote
Old 10-18-2010  
Singing Bird
Elite User
Falkor's Avatar
 

Default Re: 50 ways to reduce your anxiety

Quote:
Originally Posted by mountaingirl View Post
Thanks for the great ideas. So much good info there. I like everyone of them. Having sex can be great for stress reduction, too, one of my faves if the mood is right hehe ><

b.t.w. your voice is beautiful and your so brave to sing(watched your you tube clips)! I can't believe you have SA-I love to sing too but I have always been sooo shy about it! I even have perfect pitch so I am a waste, just end up singing to myself but I did make a few voice recordings for my bf which was really really hard for me to do. I do find singing great for relieving stress, too!
You're welcome!! Haha yes, Sex can relieve stress too, maybe it can even teach us cope with tension, because sex and love produces alot of anxiety (good way of anxiety) like butterflies, sweating, blushing, heart beat faster. So maybe love can teach us how to cope with anxiety. Like taking it as a good thing, for example. Because love is all about anxiety, if you think about it how the body and mind works. So anxiety is not only a struggle, It can produce a beautiful thing too.

You like singing?? coool!! You can also post your recordings on youtube without a video , i would love to hear But i know its hard to do that, in the past i deleted my old youtube channel with vids because I got a mean comment! But now i dont care about haters, I love singing , so!

Yes singing is awesome too for relieving stress, becuz.... Singing makes you feel calm!! Because it helps against anxiety because you breathe out while you sing, and how more you breathe out, the more you feel relaxed!

And singing makes you feel happy !

when you stay away from certain things, your brain confirms that its something to fear, so face your fears, so your subconcious mind gets used to it
Falkor is offline   Reply With Quote
Old 10-18-2010  
Elite User
MollyBeGood's Avatar
 

Default Re: 50 ways to reduce your anxiety

Yay! I agree 100% with you that the anxiety/build-up that comes with sex can be an amazing thing as it is released and with another loving person, so intense and exciting and then the afterglow and bonding....all good stuff for you. endorphins are natures xtc

Also no way in hell would I ever post my singing clips! lol
I used to sign in choirs and did a few solo performances which just about killed me. Thats kinda where i knew I had issues with shyness. I think that your so brave girl! My ability to preform in front of others is really not there....how do you do it? Yes Haters are everywhere but you shine above them any day <3
MollyBeGood is offline   Reply With Quote
Old 10-18-2010  
Singing Bird
Elite User
Falkor's Avatar
 

Default Re: 50 ways to reduce your anxiety

Quote:
Originally Posted by mountaingirl View Post
Yay! I agree 100% with you that the anxiety/build-up that comes with sex can be an amazing thing as it is released and with another loving person, so intense and exciting and then the afterglow and bonding....all good stuff for you. endorphins are natures xtc

Also no way in hell would I ever post my singing clips! lol
I used to sign in choirs and did a few solo performances which just about killed me. Thats kinda where i knew I had issues with shyness. I think that your so brave girl! My ability to preform in front of others is really not there....how do you do it? Yes Haters are everywhere but you shine above them any day <3
Yes exactly, So I'm glad Anxiety excists, anyhow
It's something natural, but social anxiety makes it feel unnatural
But if we just let the anxiety in, and just force ourselfes to keep face our fears, we can actually cope with it, i think.
But its hard to accept those feelings, because it feels so frightening
But at the same time, nothing happens anyway, in reality.
Its just our own mind....
Telling us to run away.. But at the same time , anxiety is a good thing
Maybe we should find a way between letting it in and not put to much attention on it, like not focus on it, and i really found the tips great here on the forum , focus on people around you, its better than worrying about your self

Thats cool! Singing is just a great thing to do =],
Wheter you do it for fun , hobby or as a serious career
It doesnt matter, music is always fun

And How I do that? , Well its because its my dads band performing.. I feel safe around them, know them for years, so i know its gonna be fine
But i know i will feel damn anxious around the crowds in the bar.. over there.. But i wil do it..

X

when you stay away from certain things, your brain confirms that its something to fear, so face your fears, so your subconcious mind gets used to it
Falkor is offline   Reply With Quote
Old 10-18-2010  
Advanced User
3lefts's Avatar
 

Default Re: 50 ways to reduce your anxiety

Quote:
Originally Posted by Flowergirlie View Post
Diet and Supplements...
15. Limit your intake of caffeine. Caffeine is a stimulant and can add to any existing anxiety and make you feel worse than you would otherwise. If you're stressed, avoid drinking coffee or other caffeinated beverages.
...
17. Make a cup of tea. Tea, especially green and black teas, contain theanine which is purported to have a calming effect on the mind and body. So boil some water and make yourself some tea to relax.
...
23. Indulge in chocolate. Eating a small amount of high quality dark chocolate may help you to relax and will help indulge your chocolate cravings as well.
50 Quick and Easy Ways to Calm Your Anxiety | NOEDb
Just to clear some stuff up:
The thing about chocolate is controversial, there are many reasons why Chocolate can help to relax but for anxiety and depression prone people it may have the opposite effect. Research is always good in this case, but if you want my opinion from experience... it's best to treat chocolate like alcohol. If you feel bad before drinking, it won't turn out good. If you feel good and drink, it'll be fine!
Now about the tea! I am an avid drinker of Green Tea and I agree that it helps, but not quite as you'd imagine. It actually contains a lot of caffeine, which sounds contradicting right? I recommend you go to this site:
L-Theanine Unique Anxiety Reducer and Mood Enhancer Increases Alpha Waves and Alertness
and read "Physiological Effects" to understand. It's a short paragraph, that gets to the point

If you took say a hundred thousand sheets of paper and laid them all end to end side by side on a football pitch, and then you kicked a football at random as hard as you could. There would almost be an infinite possibility that the ball would not land where the ball landed, but the ball has to land somewhere.

Last edited by 3lefts; 10-18-2010 at 10:10 PM..
3lefts is offline   Reply With Quote
Reply
Thread Tools Search this Thread
Search this Thread:

Advanced Search


Similar Threads to 50 ways to reduce your anxiety
Thread Thread Starter Forum Replies Last Post
Starving to reduce anxiety Jake123 Social Anxiety Treatment & Therapies 14 08-22-2010 09:56 AM
natural ways to treat anxiety exquisite Social Anxiety Treatment & Therapies 10 08-12-2010 12:15 PM
Which medicines reduce sexual arousement? Neil Young Adults Only 9 10-09-2009 05:03 PM
Alternative ways to deal with Anxiety striker Social Anxiety Treatment & Therapies 2 08-04-2009 06:49 AM
novel self-help technique to reduce obsessive thoughts moritz OCD Obsessive Compulsive Disorder Forum 1 09-18-2007 11:09 PM


All times are GMT. The time now is 12:04 PM.


Powered by vBulletin® Version 3.8.4
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Search Engine Friendly URLs by vBSEO 3.6.0
Powered by vBadvanced CMPS v3.2.2