It is typical to feel anxious every so often. This doesn’t mean that you have to suffer. There are things you can do to make you feel better such as using anxiety quotes to remind you how you can get through this. There is a difference between having ongoing anxiety and feeling stressed from time to time. Consider seeking the help of a mental health professional if your anxiety is beginning to take a toll on your life and health.
Breathing Exercises
Hyperventilation can trigger the physical symptoms that you feel from anxiety. Hyperventilation is when your breathing begins to quicken resulting in your body taking in too much oxygen. This results in a reduction of carbon dioxide in your blood. In order to regulate a reaction to an anxiety or panic attack, your body is going to need a certain amount of carbon dioxide.
The 4-7-8 breathing technique can help you. During this exercise, you will breathe in for four seconds, hold your breath for seven seconds, and exhale for eight seconds. You can also try a long exhale where you can spend more time exhaling than you do inhale. You can start by fully exhaling and then taking a big, deep breath for four seconds. You will then exhale for six seconds.
Muscle Relaxation Techniques
Muscle relaxation techniques such as body scans can help you pay attention to yourself and release all tension that you are holding in your body. You can begin by breathing in and tensing the muscles in your face. This means you should squeeze your eyes shut and clench your jaw for at least five seconds. You can then relax your muscles gradually by counting to ten. End by taking a deep breath. It may also help to tell yourself to relax while you are doing this exercise.
Finally, you can move down to your shoulders and neck before moving on to the rest of your body.
Focus on the Now & Take a Break
Feeling anxious or stressed is often related to worrying about the past or future. It is time that you turn your focus on the present moment. This alone should help you feel more relaxed.
Additionally, you should consider implementing regular breaks throughout your day. Put aside what you are doing for at least five to ten minutes every so often in your day to go to a different room. Maybe do some light stretches, or go outside to get some fresh air to help you relax before you resume your work.
Communicate Your Feelings
Do you have someone you trust that you can confide in? Talking to someone alone about how you are feeling can lift a weight off your shoulders. Make sure that you can trust this person before you talk to them and figure out what it is that you’d like to say to them. Additionally, you can also consider speaking to someone anonymously.
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