7 Simple Ways to Overcome Stress and Anxiety

Symptoms of anxiety experienced by many modern people. The impact and symptoms vary from person to person.

According to the National Institute of Mental Health, some common symptoms include tiredness, difficulty concentrating, lack of sleep, palpitations, to trembling.

There are many ways to treat anxiety problems. The best way is to consult with health professionals to find the right treatment.

However, if you haven’t gotten access to a therapist or other reason, there are seven things you can do to deal with stress and anxiety:

1. Make a grateful list

Neuropsychologists and faculty members at Colombia University, New York, Sanam Hafeez, PsyD, suggested making a list of things you are grateful for in life.

This method can help lift moods and get rid of negative thoughts related to anxiety.

2. Meditation

Meditating is another way that therapists suggest to deal with anxiety problems.

Renewal Therapy founder, Natassja Marshall, PhD, LCP said, we can upload a meditation application and use it as an initial step to overcome anxiety.

Marshall recommends at least spending about 20 minutes meditating every day to reduce symptoms of anxiety and improve emotions.

3. Improve breathing techniques

If you don’t really like meditation and don’t have access to meeting a therapist, breathing strategies might be a way to reduce symptoms of anxiety.

“This method is very helpful for people who practice it when they are not worried.”

“So we are better equipped to apply it when facing anxiety, when adrenaline and emotions are very high,” said Lauren Mosback’s Counseling Service founder, Lauren Mosback.

The first breathing technique he recommended was a breathing pattern 4-7-8.

Inhale slowly for four seconds, hold for seven seconds, then exhale for eight seconds. Repeat this technique 4-5 times.

Another recommended breathing technique is the 5-4-3-2-1 grounding technique.

Grounding techniques will help us get out of anxious thoughts in the past or future and focus more on the things that happened at that time.

The trick, look around and make a list of five things you see. Then, make a list of four things that you feel (for example hair, carpet).

Then three things that you hear (for example the sound of birds, the sound of breath), two things that you can breathe (for example perfume, candles), and one thing that you can feel.

This strategy helps individuals be more able to control their surroundings as well as themselves, and focus on what they are physically feeling, rather than being trapped in worrying thoughts.

While the founder of T.H.R.I.V.E Behavioral Health and Consulting, LaQuista Erinna, PhD, LCSW, recommends four-square breathing techniques.

In carrying out the technique, we are required to inhale for four seconds, exhale for four seconds, inhale again for four seconds, and exhale for four seconds.

4. Stretching muscles

Muscle relaxation can also be a way to eliminate anxiety.

Start at the foot, slowly squeeze the muscles in that part, then slowly release.

Then, squeeze the large muscles on the calf for five seconds, then release. Next, squeeze the thigh muscles for five seconds, then release.

Do it until the muscles in the whole body get a part and get a relaxing effect, such as quad, oblique, forearm, until the triceps.

5. Practicing the A-B-C-D method

LaQuista Erinna suggests the A-B-C-D method, a mental “check-in” method that can be done alone to overcome the problem of anxiety.

A: Aware or realize the anxiety you feel.

B: Be with your feelings – try to feel the anxiety and be present in the present moment.

C: Check-check the messages to be conveyed through the symptoms of anxiety. What makes you worried? When did the anxiety arise?

 D: Decide – decide what to do. Is it enough to recognize his feelings or have to move to find a solution?

6. Scheduling time for worries

This feels like inviting more severe anxiety. However, according to the Founder of Baltimore Therapy Group. Heather Z. Lyons, PhD, this method can be very helpful.

Instead of letting inward thoughts interrupt our other days and make sleep disturbed, we can set specific times.

Choose a specific duration to let the worry be present, only at that time.

If worries arise outside of that time, Heather recommends writing those thoughts down, and thinking about them at the allocated worry time.

“Time worry works because there is a psychological mechanism called stimulus control. When we allocate a certain amount of time to worry.”

“We stop our brain being stimulated with worry in response to triggers, such as passing a certain person or specific place,” he said.

According to LaQuista Erinna, during that time write down things that make you worry in a journal.

When returning to worry time, look back at the journal. It’s important to see and acknowledge our concern for something.

7. Journal

Sanam Hafeez said, writing a journal can help record the things we feel from day to day.

This can help us to evaluate what feelings and conditions trigger anxiety so that we can find ways to overcome them.

Keep in mind, these methods are only the first step to overcoming anxiety and do not intend to replace mental health service standards.

So, if you still feel severe anxiety, try to consult with a specialist such as a psychologist or psychiatrist.

Don’t let the anxiety problem go on for your mental health.

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