5 Simple Ways To Deal With Fear and Anxiety

1) Try ‘7-11’ breathing

deep+breathing
Quick, shallow breathing can trigger anxiety symptoms to into action, or to worsen.  And while we all know to ‘take deep breaths’ to relax, one exercise in particular known as 7-11 breathing (breath in for 7 seconds, out for 11) is a sure way to calm your body and mind.
When you consciously exhale longer than you inhale, your vagus nerve sends signals to your brain to relax your sympathetic nervous system, which is associated with fight-or-flight and stress.  It also simultaneously stimulates your parasympathetic nervous system, which helps conserve energy as it slows the heart rate, increases intestinal and gland activity, and relaxes muscles in the gastrointestinal tract.  So don’t just breath deep, breath in for 7 seconds, and out for 11!


2) Take care of yourself

If you are experiencing fear or anxiety, it’s crucial that you take care of yourself.  Whatever way you can, whether it’s having a bath, making yourself a nice tea, going for a nature walk, or just stopping to take some deep breaths, re-center yourself and remind yourself that your panic will pass— you need to make more time for peace of mind and serenity than you make for your stress.  So take care of yourself.  The more you take care of yourself physically, psychologically and emotionally, the less likely you are to get whipped around by your racing mind and worries.


5) Stop directly feeding your fear and anxiety

 Sounds simple, right?  But most people actively and automatically feed their fear and anxiety without realizing it or taking control and choosing not to!  And while some people suffer severe anxiety disorders that remain out of their control, in most cases we down-spiral into fear, anxiety, doom, dread, panic and negativity because we continue to feed the thoughts and paranoia that lead to such states of being.
It’s not worth it to repeat or re-think our fears over and over and over.  It does nothing but wear us out emotionally, phystically and psychologically.  After all, diamond is just a piece of charcoal that handled stress extremely well.  So next time you’re feeling stressed or anxious, why not focus on potential solutions instead of being a slave to your fears and anxiety?





Source: rinjanus.com
5 Simple Ways To Deal With Fear and Anxiety 5 Simple Ways To Deal With Fear and Anxiety Reviewed by Kelly Miller on February 12, 2016 Rating: 5

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