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How to Manage Anxiety

People with generalised anxiety disorder worry endlessly over everyday issues such as situations, health, money, or family problems even if they realise there’s little cause for concern. They startle easily, with no space to relax or concentrate. It can prevent one from functioning well as they find it hard to fall asleep or stay asleep most of the time. This would result in likelihood of headaches, muscle aches, or unexplained pains. Symptoms often get worse during times of stress.

Managing anxiety is no rush process but a slow and progressive one. By taking small steps day by day, in moments to do the following would help calmly manage anxiety.

Slow breathing, when you’re anxious, your breathing becomes faster and shallower. Try this exercise to slow down your breathing:

  • Count to three as you breathe in slowly

  • Count to three as you breathe out slowly.

Progressive muscle relaxation, this exercise can help reduce the feelings of muscle tension that often comes with anxiety:

  • Find a quiet location or step to the side.

  • Close your eyes and slowly tense and then relax each of your muscle groups from your toes to your head.

  • Hold the tension for three seconds and then release quickly.

Stay in the present moment, anxiety can make your thoughts live in a terrible future that hasn’t happened yet. Try to bring yourself back to where you are. Practising meditation can help.

Finding a sense of peace and calmness in our day-to-day lives can be difficult. However, there are many types of relaxation that could help improve that. Those would include breathing exercises, progressive muscle relaxation, visualisation, meditation, mindfulness, and gentle physical activities such as Yoga and Tai Chi.


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