Five Exercises To Control Anxiety

Anxiety is an emotional state of mind associated with worry, tension, and fear. It is therefore not always easy to keep such fear under control!

People who suffer from anxiety often feel hopeless in situations they feel they have no control over. This includes situations where they feel as if they are in danger.

It is especially not easy for the people who suffer from it to keep their anxiety under control. From the outside it may seem not too bad or downright silly. In reality, however, it is very difficult to control these kinds of feelings.

Anxiety is no longer normal when it becomes uncontrollable and persists for more than six months. In this case, it is important to treat anxiety as if it were a disease and to seek the help of a professional.

It is important to control anxiety so that you can enjoy your life. In this article, we’ll take a closer look at this condition and suggest a few exercises that can help you manage your anxiety.

Symptoms of Anxiety

It is quite easy to recognize fear. For most of us, it comes automatically. Nevertheless, we have made a list of the most common symptoms, if you have any doubts:

• Chest pain and palpitations

• Dizziness, especially vertigo
• Nausea and stomach problems
• Excessive sweating, hot flashes, or chills
• Feelings of suffocation
• Tingling or numbness
• Loss of control or the feeling of going crazy
• Fear (in general, and in particular in relation to perceived dangers)

Anxiety is an emotional state that is difficult to control. However, it can be treated, even if it does not occur regularly. In addition, it does not need to be diagnosed.

1. Breathing Exercises to Control Anxiety

Set aside a little time during the day where you don’t have to do anything and have no responsibilities.

Make sure that you cannot be disturbed by anything during this time. In addition, make a promise to yourself not to push yourself to get ready as soon as possible. It is important that you take the necessary time to relax properly.

• Make sure you are completely comfortable. You can either sit or lie down.
• When you find yourself in a comfortable position, close your eyes and focus all your attention on your breathing.
• Focus on how the air fills your lungs and slowly leaves. Breathe in slowly through your nose. Hold your breath for a few seconds. And then let it slowly leave your body.
• As time goes by, the idea is for your breathing to become slower and slower. Breathe in and out deeply so that the air can also reach the lower part of your lungs.

Keep repeating this exercise for a few minutes.

This exercise will help you control your mood. However, it can also help to manage the fear that just pops up out of nowhere.

2. Hiking

Walking is the easiest way to manage anxiety. You don’t have to go to the gym or buy special clothes or hire a personal trainer for it.

This is such a good exercise that you can benefit from walking half an hour in the morning all day long. So make sure you go for a walk every day. Also, take a short walk as soon as you notice that you are starting to experience anxiety.

3. Running

Another exercise that can help manage anxiety more easily is a short run. In addition, this sport also helps you lose weight. As you burn calories, your body will release serotonin.

This is good because serotonin helps stabilize your mood and mental health. When you make this sport a habit, you will see that it will also improve your sleep quality.  This of course ensures that you get more rest.

4. Dancing

Dancing helps your body release endorphins. This is a great bonus as these hormones can help manage anxiety and stress. In addition, physical activity also keeps your heart healthy at the same time.

All you have to do is put on some music and start moving. You’ll see how much faster time passes when you start to get comfortable and get into your rhythm.

While you may not be dancing every day, it’s helpful to keep this idea in mind. Learning to counteract fear partly also means learning to do new things.  So give it a try!

5. Learn to forget your worries

Although this is not really a physical activity, it is very important to be able to manage anxiety. It is important to learn how to deal with unpleasant situations so that they do not take control of your life.

Remember that most of the things that stress you out are often not nearly as bad as you think. Your mind is very powerful and can focus much of its attention on impossible situations. And that’s only because you make them important.

Accept that it is of no use to you to be anxious and worry unnecessarily. If you can’t avoid your anxious thinking habits, try distracting yourself with something bigger. Do some activity or try to talk to someone.

Basic steps when you suffer from an anxiety attack

If you’re having an anxiety attack, chances are you don’t know what to do or how to respond right now. In this case it is important to remember that you:

• Find a way to relieve tension. This can be through breathing exercises or exercise.
• Learn to identify the cause of your anxiety attack.

Even though it may seem quite difficult now to control your anxiety, little by little you will regain control. Moreover, you will get better at this.

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