5 Ways to Reduce Your Anxiety

Read on for 5 Ways to Reduce Your Anxiety. Do you ever feel a sense of doom, as if you are getting a reaction that something bad is going to happen? There is a reason for this.  Your body is telling you that you are not safe, not in control, your heart palpitates, your hands start to tremble, you become hypervigilant.  The reason for all this is called anxiety. With anxiety your body responds faster than your brain. Your brain’s “alert mechanism” kicks in, signaling to your body the four Fs of anxiety: Fight, flight, freeze, or fawn. 

1. Fight response is when you are faced with a situation and your body signals to fight.  This could look like road rage, arguing, or even physically fighting.  
2. Flight response is when you are faced with a situation that requires you to actually run away  or leave from the situation 
3. Freeze response is the inability to move. Sometimes this happens when two people are arguing and you are getting a trigger reaction, possibly from your own trauma.
4. Lastly, the fawn response is the idea that the situation is occurring and your body is going into people-pleasing mode in order to avoid conflict and regain a sense of safety. 

These are all typical responses to when your anxiety heightens.  When you begin to notice these symptoms, stay calm, take a deep breath, and remind yourself that you are safe and in control. Use the following five techniques to further enhance your ability to manage your anxiety levels.

1. Practice relaxation techniques: Relaxation techniques such as deep breathing, progressive muscle relaxation, and guided imagery can help reduce anxiety symptoms. These techniques help calm your mind and reduce muscle tension, making you feel more relaxed.
2. Exercise regularly: Exercise is an effective way to reduce anxiety. Regular exercise releases endorphins, which are feel-good chemicals that help improve your mood and reduce anxiety. Exercise also helps reduce muscle tension and promotes better sleep, which can also help alleviate anxiety symptoms.
3. Avoid caffeine and alcohol: Caffeine and alcohol can both worsen anxiety symptoms. Caffeine is a stimulant that can increase anxiety, while alcohol can affect your mood and interfere with your ability to cope with stress.
4. Practice mindfulness: Mindfulness is the practice of being present in the moment and fully engaged with your thoughts and feelings. Mindfulness techniques such as meditation, yoga, and tai chi can help reduce anxiety and promote relaxation.
5. Seek professional help: If your anxiety is severe or interfering with your daily life, it may be helpful to seek professional help. A therapist or counselor can help you identify the underlying causes of your anxiety and develop strategies to manage it.

Written by Maral Malekian LMFT

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