Feelings of anxiety can be mild, intense or anywhere in between, depending on the situation and how you react. It's natural to experience physical sensations like a pounding heart, sweaty hands, even an occasional jumpy stomach.
But theres good news, too. A little anxiety isn't such a bad thing because it helps you stay alert, focused and ready to tackle problems. Heres the catch -- you want to be the boss of it. To stay in control of anxiety, it helps to know what youre feeling and why youre feeling that way. Pinpointing situations that make you nervous can also give you a heads-up.
Experts in anxiety management say these techniques can put you in charge of your nerves:
Say it out loud. Just admitting you're feeling freaked, then focusing on the issue and making a plan to deal with it, reduces the pressure.
Pass on junk food. White flour products like cookies and cakes, candy, chips and caffeinated drinks, can all rob your body of nutrients and vitamins that will help you stay calm. So during stressful times, be sure to eat lots of protein and other healthy foods.
Move. Exercise not only helps ease those nervous feelings produced by anxiety, but also eases muscle tension. Plus, it produces the feel-good brain chemical called endorphins.
Get to bed. Not getting quality sleep can cause anxious feelings, so even if you want to stay up late to watch a movie or finish a novel, try to fit in at least eight hours of sleep. It's also important to have a regular sleep cycle. Try to hit the sheets around the same time each night, so your body's inner clock stays in balance.Feel the rays. Fresh air and sunshine produces a brain neurotransmitter called serotonin that gives an all-is-well-with-the-world feeling. Who doesn't want that? It's best to get outside for at least twenty minutes every morning.Breathe from your belly. For instant relief take five long inhales and five full exhales. Studies show deep breathing helps to relax the body and calm the mind.Listen to music. But keep it soft and easy. Research shows that listening to relaxing music significantly reduces feelings of anxiety and fear. Opt for a little Mozart.See it to believe it. Visualizing an awesome outcome has proved to reduce feelings of anxiety and fear. When you focus on a desired goal, you may even increase the chances of it happening. No joke.Robin Westen is ThirdAges medical reporter. Check for her daily updates. She is the author of The Big Book of Personality Quizzes.See what others have to say about this story or leave a comment of your own.
