How To Overcome Anxiety With These Simple, Proven Techniques

In order to overcome anxiety, it takes a lot of work, but it will pay off in the end. During your journey, you may experience apprehension for a number of reasons. People suffer from anxiety because of situations at work, family issues, or health problems.

It’s important to create a plan on how to overcome these negative feelings so they don’t take over your life. Certain experiences bring you anxiety when you feel like you’re not in control.

Developing the right techniques to handle your worries makes these feelings much less overwhelming.

Practice Deep Breathing to Recover from Anxiety

While learning how to overcome apprehension, it is important to practice effective breathing exercises.

According to a study conducted by Stanford Medicine, there is a relaxation technique called cyclic sighing that is known to help put the mind at ease, reducing nervousness.

For just five minutes a day, you can practice cyclic sighing by inhaling twice in a row and then taking a long exhale to combat feelings of worry.

Moreover, these studies show that individuals who practice this breathing exercise are in a better mood afterward.

Although worry creates a gigantic burden for anyone, you’ll feel a huge sense of relief by making small changes to your everyday routine using cyclic sighing.

Ground Yourself in the Present Moment

Reducing worry requires you to focus on bringing yourself back to the present moment instead of constantly thinking about the future.

That is why using a coping strategy is important—it brings you back down to Earth. With the help of the 5-4-3-2-1 grounding technique, you’ll start feeling better in no time.

Created by psychotherapist Betty Alice Erickson, it gets you in touch with your senses by identifying five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.

This exercise takes your mind off daily anxieties and imagining worst-case scenarios through sensory therapy.

Clear Your Mind to Relieve Tension

While combating apprehension, it is necessary to use exercise as a way to clear your head. According to the National Library of Medicine, exercise releases endorphins, which improve your mood.

Even if you don’t consider yourself an athlete, you can still benefit from different types of exercise, and it will take some time to find one that you like.

Try running, yoga, dancing, or swimming. If you try an exercise and realize you dislike it, there’s no need to be anxious about it—just keep trying until you find a fitness routine that you enjoy.

Gain Insight on Anxious Thoughts

On your journey toward better mental health, it is crucial to understand that anxieties distort your thoughts.

While dealing with this feeling, you may find yourself catastrophizing or engaging in all-or-nothing thinking.

It is necessary to challenge your thoughts by noticing them. Moreover, you need to figure out whether what you’re thinking is true or if it’s just a product of your concerns.

Transform negative thoughts into helpful ones by making them more positive. Instead of saying, “I’m going to fail this test,” try thinking, “I studied hard, and I plan on doing my best.”

It makes a huge difference when you take charge by choosing positivity rather than letting a negative thought get in the way of your peace of mind.

Create a Peaceful Routine to Avoid Anxiety

Keep a peaceful routine to avoid becoming overwhelmed by anything you're anxious about. Drink some tea, listen to relaxing music, or take your dog for a walk.

Create routines based on your interests to make them enjoyable, so you can forget about your concerns more easily.

It’s also necessary to focus on improving your eating habits and figure out a way to sleep better.

When you start to notice a nervous thought enter your head, remember your plan, and follow through with it as a way of establishing stability.

Find Ways to Overcome Anxious Feelings

On the road to better mental health, it is important to find ways to relieve anxiety in order to stay happy throughout the day.

Although it may feel overwhelming, just remember that it is normal to experience apprehension and many people suffer from this issue.

While trying to cope with anxiety, it is important to understand that being happy all the time isn’t realistic, and instead of ignoring negative feelings, you should address them properly.

No matter how difficult it gets, remember there is always hope for overcoming anxiety by following a helpful plan and engaging in techniques to calm your mind.

Related Reading: What is Anxiety?


Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

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