How To Get Rid Of Anxiety | Social Anxiety Disorder

When you feel anxious, your body releases high levels of stress hormones like cortisol and adrenaline. This response is completely normal when faced with imminent danger, such as being attacked by a wild animal. When these hormones rise in response to everyday stressors, such as an argument with a friend or meeting new people, it’s indicative of an anxiety disorder. Anxiety is a natural human response to stressors that’s helpful if it remains brief and intermittent. But when anxiety becomes persistent and irrational, it begins to have a detrimental effect on our daily lives. The most effective way to get rid of anxiety is by identifying its source. For most people, anxiety stems from overthinking the future and fearing negative outcomes that are almost never guaranteed. If we can learn to control these thoughts and remain grounded in the present moment, the resulting peace will help neutralize the anxiety-inducing triggers we experience on a regular basis. Once you understand what triggers your anxiety and how to alleviate it, here are 5 proven ways you can get rid of it faster than ever before:

Breathing Exercises

The first thing you should know about anxiety is that it’s closely linked with our breathing patterns. When we feel anxious, our breathing becomes short, shallow, and erratic. This disrupts the flow of oxygen throughout the brain and prompts the release of excessive stress hormones, which leads to an elevated heart rate, sweaty palms, and feelings of panic. To calm your nerves and get rid of anxiety, you must regulate your breathing. Here are a few quick breathing exercises you can try the next time anxiety rears its ugly head: - The Counting Method – Take a deep breath in and then exhale completely. Now count to 5 while holding your breath. Repeat this process 3 times. This simple breathing exercise will help you slow your heart rate and return to a normal state of relaxation. - The 4-7-8 Method – Close your eyes and place your tongue on the roof of your mouth, behind your upper teeth. Breathe in through your nose for 4 seconds. Hold your breath for 7 seconds. Exhale through your mouth for 8 seconds. Repeat this process 3 times. This method helps calm the mind and reduce feelings of stress and anxiety, even in people who can't use other relaxation methods because of health problems.

Meditation

Meditation is a practice that dates back thousands of years and is used to achieve a healthy state of mind and reduce stress. You can practice meditation at home by sitting comfortably on the floor or lying down on a soft surface, clearing your mind of all thoughts, and focusing on your breath for 5 to 10 minutes. When you are able to focus on your breathing and reduce the amount of thoughts running through your head, you will reduce your anxiety by taking control of your mental state. Start practicing daily to improve your overall mental health and get rid of anxiety as a result. Other benefits of meditation include reduced stress, increased blood flow, reduced blood pressure, increased focus, and a reduction of insomnia and headaches. When you practice meditation on a daily basis, you will notice significant improvements in your mental health, which will help reduce anxiety and feelings of stress.

Exercise

Regular exercise releases endorphins, which are powerful mood enhancers that help you feel relaxed and happy. When you exercise, you should aim to work out for about 30 minutes to get the full benefits. Exercising for as little as 10 minutes will provide you with some relief from anxiety, but you’ll need to spend at least 30 minutes to get the full benefits. When you exercise, you’ll naturally start to sweat and your heart rate will rise. This is the ideal scenario because it’ll allow you to break a sweat and reduce your anxiety. If you have time to visit the gym, try to find the time to visit 3 times a week. If you’re strapped for time, you can also do simple exercises like push-ups, sit-ups, and squats at home. Exercise is effective at reducing anxiety for a couple of reasons. First, it helps you blow off steam and manage your emotions more effectively. Second, it increases your serotonin levels, which reduces feelings of anxiety and helps you feel happier and less stressed. Exercising is a great habit to develop if you want to reduce your anxiety and improve your mental health.

Talk to a Professional

We’ve already discussed how our thoughts can trigger feelings of anxiety, but what do you do when your thoughts are so persistent that they prevent you from enjoying your daily life? If you find that your thoughts are taking over your life, it might be a good idea to talk to a therapist. Talking to a professional is an effective way to challenge your unhealthy thoughts and reduce anxiety. You can choose from a number of different therapeutic methods, but cognitive behavioral therapy (CBT) is considered the gold standard when treating anxiety. By challenging your thoughts and learning how to let go of unrealistic expectations, you can significantly reduce your anxiety and improve your mental health. Not only will CBT help you get rid of anxiety, but it will also help you get a better understanding of your emotions and how to deal with life’s challenges more effectively. Remember, not everyone will respond to CBT, so if you go to a therapist, make sure to discuss treatment options and see what would be the best fit for you.

Develop New Habits

As we’ve discussed, anxiety is triggered by our thoughts, which leads us to feel a certain way. If you can learn to control your thoughts and stop them from being so negative and irrational, you will significantly reduce your anxiety. However, this is easier said than done. The best way to to get rid of anxiety is by developing new habits and replacing your old anxious thoughts with new, more positive ones. If you find that you’re constantly worrying about your finances, it’ll trigger anxiety. If you learn to let go of this worry and focus on the things you can control, you can get rid of anxiety. You can do this by: - Writing Down Your Thoughts – If you’re worried about something, write down your thoughts. Take some time and jot down exactly what’s bothering you. By writing down your thoughts, you can get them out of your head and look at them from a detached perspective. You’ll likely notice that your thoughts are irrational and don’t make any sense. This will help you let go of your worries and get rid of the anxiety that comes with them.

Conclusion

Anxiety is a natural human response to stressors that’s helpful if it remains brief and intermittent. But when anxiety becomes persistent and irrational, it begins to have a detrimental effect on our daily lives. The most effective way to get rid of anxiety is by identifying its source. For most people, anxiety stems from overthinking the future and fearing negative outcomes that are almost never guaranteed. If we can learn to control these thoughts and remain grounded in the present moment, the resulting peace will help neutralize the anxiety-inducing triggers we experience on a regular basis. Once you understand what triggers your anxiety and how to alleviate it, here are 5 proven ways you can get rid of it faster than ever before: Breathing exercises, meditation, exercise, talking to a professional, and developing new habits.