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Learn 11 ways to control
anxiety to live a peaceful life
Managing anxiety is not an inherent skill. That takes time to practice. If done well,
your life will become lighter and simpler.
If you often worry excessively in any situation, apply the 11 ways to control in this
article.
When does anxiety interfere with your life?
Anxiety is part of the brain's response to an event or danger. This is a natural and
completely normal reaction. It will disappear automatically when the
anxiety-provoking event is over.
But if anxiety is a chronic condition, even when there aren't any bad situations or
events that don't bother you that much, you may have a psychological problem.
Even so, it's not easy to determine if your anxiety is a medical condition. It also
depends on the reaction characteristics of each person.
If your anxiety has the following signs, you need to take special care to get it under
control as soon as possible:
Worry accompanied by panic, fear before a small incident
Trembling, chills every time you worry
Extreme fatigue
Anxiety associated with stomach and intestinal problems
Loss of concentration for a long time
11 ways to control anxiety quickly
1. Breathe deeply to calm anxiety
When something unusual happens in your life, the most familiar reaction is a fast
heartbeat or sweating in the palms of your hands.
The fastest way to cope is to close your eyes, take a deep breath, and then slowly
exhale. Repeat a few times after that until you feel more comfortable. This will give
the brain time to react to the event to rearrange its sequence. From there, you will
figure out how to handle the problem in a calm state.
2. Ask yourself questions
Negative thoughts about a bad situation are easy to pop into your brain and increase
its severity. Now ask yourself what is going on? Is it worth worrying about? What to
do to control the situation?…
Questions like these will help you to properly assess the situation to properly
manage your anxiety.
3. Use essential oils or gentle aromatherapy
Aromatherapy works to activate certain receptors in the brain to calm anxiety and
stress.
When you find yourself constantly jittery, try using essential oils or candles scented
with lavender, chamomile, or sandalwood to control your mood.
4. Manage anxiety by going for a walk or doing
yoga for about 15 minutes
Sometimes, the best way to stop negative thoughts is to stay away from the situation
that makes you anxious. When something worrying happens to you, let it go for a
while and go for a walk or do yoga. At this time, your mind will not have to focus too
much on the negative things.
5. Write down your thoughts
Writing down the things that make you anxious or stressful will help them get out of
your mind so you feel lighter.
This relaxation trick is especially useful for people who are constantly worrying about
sporadic things. People with generalized anxiety disorder (GAD) can also use this
technique to manage anxiety.
However, if you have a generalized anxiety disorder, this method of coping should
not be the only treatment. You need to be treated under the guidance of a specialist
for a long-term management strategy. This will help you reduce the severity of your
symptoms.
6. Learn how to manage emotions to manage
anxiety
Factors that increase your anxiety levels include caffeine, tobacco, beer, alcohol, and
stimulants. When reducing or not putting these things in the body, your excessive
anxiety will also be significantly reduced.
Continue reading
With anxieties stemming from long-term issues like financial or work-related
situations, you need more time to gain control and balance. At that time, you may
need the help of a psychologist or more sharing from relatives and friends.
Common anxiety triggers include:
● Nature of work or stressful working environment
● Side effects of some medications
● Injury
● Events in life
● Psychological phobia syndrome
● Depression
Once you've identified the cause of your anxiety, you should try to limit your
exposure to those factors. Besides, in all situations, you need to know how to
manage your emotions and reaction to the situation to increase the effectiveness of
anxiety control.
7. Apply cognitive behavioral therapy
Cognitive behavioral therapy is a treatment for anxiety disorders often recommended
by psychologists. This therapy helps the person to form different ways of thinking to
produce different responses to the anxiety-provoking situation. Your therapist will
teach you how to change negative thoughts and behaviors before anxiety sets in.
Over time, your brain will automatically determine what is the most effective way to
think and react to a problem to apply to other situations.
8. Meditate or practice mindfulness every day
This method of managing anxiety has a lot of Buddhism in it. You need to meditate or
practice mindfulness regularly to get the best effect. Then, your brain will be trained
to eliminate negative thoughts as soon as they appear.
If you find it difficult to sit still and focus, try starting with yoga to practice.
9. Change your diet
Supplementing or changing to a healthier diet is a long-term anxiety management
strategy. Many scientific studies show that certain supplements or nutrients can help
you reduce anxiety. These include:
● Vitamin C
● Omega-3 fatty acids
● Tea
● Dark chocolate (in moderation)
When it comes to psychological balance with your diet, it can take up to 3 months or
longer from the time you start to change to see the first results. In addition, your new
diet may interact with certain medications you are taking (if any). So, discuss these
with your doctor first to make sure you're taking them correctly.
10. Stay healthy physically and mentally
You can absolutely do this to manage anxiety by exercising regularly, eating a
balanced diet, and getting enough sleep.
Another helpful way to boost your physical and mental health is to connect with
people who are happier, more self-loving, and not exposed to negative sources.
11. Manage anxiety with medication
At this point, you need to see a doctor to get a proper assessment of your anxiety
level. If the situation is severe enough to require medication, your doctor will
prescribe the right medications for your condition.
Before taking the drug, you need to discuss your health condition carefully so that
the doctor has more appropriate prescribing data for you.

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1 1 ways to control anxiety .pdf

  • 1. Learn 11 ways to control anxiety to live a peaceful life Managing anxiety is not an inherent skill. That takes time to practice. If done well, your life will become lighter and simpler. If you often worry excessively in any situation, apply the 11 ways to control in this article. When does anxiety interfere with your life? Anxiety is part of the brain's response to an event or danger. This is a natural and completely normal reaction. It will disappear automatically when the anxiety-provoking event is over. But if anxiety is a chronic condition, even when there aren't any bad situations or events that don't bother you that much, you may have a psychological problem. Even so, it's not easy to determine if your anxiety is a medical condition. It also depends on the reaction characteristics of each person. If your anxiety has the following signs, you need to take special care to get it under control as soon as possible: Worry accompanied by panic, fear before a small incident Trembling, chills every time you worry
  • 2. Extreme fatigue Anxiety associated with stomach and intestinal problems Loss of concentration for a long time 11 ways to control anxiety quickly 1. Breathe deeply to calm anxiety When something unusual happens in your life, the most familiar reaction is a fast heartbeat or sweating in the palms of your hands. The fastest way to cope is to close your eyes, take a deep breath, and then slowly exhale. Repeat a few times after that until you feel more comfortable. This will give the brain time to react to the event to rearrange its sequence. From there, you will figure out how to handle the problem in a calm state. 2. Ask yourself questions Negative thoughts about a bad situation are easy to pop into your brain and increase its severity. Now ask yourself what is going on? Is it worth worrying about? What to do to control the situation?… Questions like these will help you to properly assess the situation to properly manage your anxiety. 3. Use essential oils or gentle aromatherapy
  • 3. Aromatherapy works to activate certain receptors in the brain to calm anxiety and stress. When you find yourself constantly jittery, try using essential oils or candles scented with lavender, chamomile, or sandalwood to control your mood. 4. Manage anxiety by going for a walk or doing yoga for about 15 minutes Sometimes, the best way to stop negative thoughts is to stay away from the situation that makes you anxious. When something worrying happens to you, let it go for a while and go for a walk or do yoga. At this time, your mind will not have to focus too much on the negative things. 5. Write down your thoughts Writing down the things that make you anxious or stressful will help them get out of your mind so you feel lighter. This relaxation trick is especially useful for people who are constantly worrying about sporadic things. People with generalized anxiety disorder (GAD) can also use this technique to manage anxiety. However, if you have a generalized anxiety disorder, this method of coping should not be the only treatment. You need to be treated under the guidance of a specialist for a long-term management strategy. This will help you reduce the severity of your symptoms.
  • 4. 6. Learn how to manage emotions to manage anxiety Factors that increase your anxiety levels include caffeine, tobacco, beer, alcohol, and stimulants. When reducing or not putting these things in the body, your excessive anxiety will also be significantly reduced. Continue reading With anxieties stemming from long-term issues like financial or work-related situations, you need more time to gain control and balance. At that time, you may need the help of a psychologist or more sharing from relatives and friends. Common anxiety triggers include: ● Nature of work or stressful working environment ● Side effects of some medications ● Injury ● Events in life ● Psychological phobia syndrome ● Depression Once you've identified the cause of your anxiety, you should try to limit your exposure to those factors. Besides, in all situations, you need to know how to manage your emotions and reaction to the situation to increase the effectiveness of anxiety control.
  • 5. 7. Apply cognitive behavioral therapy Cognitive behavioral therapy is a treatment for anxiety disorders often recommended by psychologists. This therapy helps the person to form different ways of thinking to produce different responses to the anxiety-provoking situation. Your therapist will teach you how to change negative thoughts and behaviors before anxiety sets in. Over time, your brain will automatically determine what is the most effective way to think and react to a problem to apply to other situations. 8. Meditate or practice mindfulness every day This method of managing anxiety has a lot of Buddhism in it. You need to meditate or practice mindfulness regularly to get the best effect. Then, your brain will be trained to eliminate negative thoughts as soon as they appear. If you find it difficult to sit still and focus, try starting with yoga to practice. 9. Change your diet Supplementing or changing to a healthier diet is a long-term anxiety management strategy. Many scientific studies show that certain supplements or nutrients can help you reduce anxiety. These include: ● Vitamin C ● Omega-3 fatty acids ● Tea ● Dark chocolate (in moderation)
  • 6. When it comes to psychological balance with your diet, it can take up to 3 months or longer from the time you start to change to see the first results. In addition, your new diet may interact with certain medications you are taking (if any). So, discuss these with your doctor first to make sure you're taking them correctly. 10. Stay healthy physically and mentally You can absolutely do this to manage anxiety by exercising regularly, eating a balanced diet, and getting enough sleep. Another helpful way to boost your physical and mental health is to connect with people who are happier, more self-loving, and not exposed to negative sources. 11. Manage anxiety with medication At this point, you need to see a doctor to get a proper assessment of your anxiety level. If the situation is severe enough to require medication, your doctor will prescribe the right medications for your condition. Before taking the drug, you need to discuss your health condition carefully so that the doctor has more appropriate prescribing data for you.