In today’s time, plenty of people deal with the problem of stress and anxiety. With the growing sedentary lifestyle, every other person today is either disturbed or stressed. Thus, a tough question rises, “Why a modern man faces it and how to overcome this? It can be due to some of the reasons which unknowingly add up to our stress levels, for example :
- Not recieving what we desire
- Unable to prioritise things
- Feeling of loneliness
- Wanting to please others
- Unhealthy sleeping patterns
- Fear of failure, etc.
First and foremost, we need to get it quite straight that anxiety is not the choice or fault of anyone. No one wants to be stressed and feel anxious every now and then. People tend to feel embarrassed if someone gets to know about their mental condition and eventually make it more worse while hiding it from others. One should not be ashamed of his or her mental condition. If you don’t try to help yourself then don’t expect others to do the same for you.
You cannot let what people think of you determine what you think of yourself! If you are resilient and positive they would be too!!!.
LET’S HAVE A LOOK AT SOME OF THE QUICKIES THAT MIGHT HELP YOU FIND OUT WAYS TO OVERCOME STRESS AND ANXIETY :
1. Never Freak out
Freaking out on small things is a habit of many people. Doing this, doesn’t really help to solve a problem but rather makes it worse. Instead of just freaking out, you should sit and think calmly and try to find out ways which can help you solve the problem. It isn’t easy in the beginning but, try making it a habit and you won’t regret I promise.
2. Practice Breathing Techniques
The physical symptoms of anxiety can be triggered by hyperventilation. This is when your breathing quickens and your body takes in too much oxygen, reducing carbon dioxide in your blood. You need a certain amount of carbon dioxide in your body to regulate your reaction to anxiety and panic. Try doing one of these breathing exercises to help calm you down and slow your breathing whenever you feel anxious :
- The 4–7–8 technique: Breathe in for four seconds. Hold your breath for seven seconds, and exhale for eight seconds.
- Long exhale: Spend a bit longer exhaling than you do inhaling. Exhale fully, and then take a big, deep breath for 4 seconds. Then exhale for 6 seconds.
3. Focus on the Present
Have you ever noticed that feeling stressed or anxious often coincides with dwelling on the past or worrying about the future? Focusing your mind on the present scenario can help you feel a little more calm and relaxed. Also, you will always find the greatest bliss in living at the present, in the moment. No distractions, no multitasking, just mindful awareness!
“Anxiety does not empty Tomorrow of it’s sorrows, but only empties today of it’s strength.“~ Charles Spurgeon.
4. Put Your Worries into Perspective
This is perhaps easier said than done, but try not to give yourself such a hard time. You’re doing your best and that’s the best you can do! Keep your eye on the bigger picture, and remember that ‘One bad result’ isn’t the end of the world. Being kind to yourself during periods of high anxiety is likely to give you a bit more motivation to work harder, so taking a little time out from your busy schedule to pamper yourself to focus on your favourite activities isn’t such a bad idea!
5. Eat, Sleep And Exercise Daily
It’s pretty well-known that exercise lowers stress, reduces anxiety and improves mood. And the good news is: you don’t need to run a marathon to get the benefits. It takes just 30 minutes of exercise a day to make a difference. Start with light exercises and gradually increase the level as you get comfortable with it. Healthy & balanced diet with good sleep is also really important for your well being. A healthy and nutritious diet will make you feel stronger and allow you to handle stress. A minimum of 7 hours of sleep is a must!
6. Open up to Others
Isolating yourself is never an answer. You need to go out, you need to confide in to your close friends and family as it will only help to take out a lot weight off your shoulders. Keeping too much inside kills you internally. Share with your friends, to whom you feel close to and tell them how you feel. Tell them if something is disturbing you. Open up to them about your problems.
7. Face your Fears
If you avoid situations that make you anxious, this might be stopping you from doing things you want or need to do. It sounds weird, but facing the things that make you anxious can reduce your anxiety. Begin with small steps – think of them as ‘acts of bravery’ – to test whether the situation is as bad as you expected and learn to manage your fears. It’s best to do with the help of a professional (such as a counsellor or a psychologist), so that it doesn’t get too much for you.
8. Trust the process and never underestimate small things
There are too many things in a day that can put a smile on your face. Never underestimate those things that make you laugh even for a few seconds. Do not give up on the small moments of joy, rather value them. These are the few things that can be the reason for your stress and those things that help you to overcome your anxiety and stress. I have always been hearing this thing in my entire life and I always try to follow this. “Make your life easy, not complicated, because complicated things get tough”. This line holds a great lesson for those minds who really wish to learn something!
So, now to conclude, I would like to share a quote from the famous author’s book, Dale Carnegie – “How to Stop Worrying and Start Living”.
“No matter what happens, always be yourself as nothing can bring you peace but yourself. Because our thoughts make us what we are.”~Dale Carnegie