How do I get rid of my anxiety thoughts. One of the worst aspects of anxiety is not knowing why you feel nervous in the first place. You could be lying on an idyllic beach with the ocean waves lapping in the distance and still feel worried for absolutely no reason.
That’s when writing can help. It can be an effective way to explore how you feel, especially if talking out loud feels impossible.
Studies show that keeping a journal is actually a healthy way to deal with negative feelings and can help reduce stress.
Another study found that anxious test participants who wrote a few notes before the test about how they were feeling and what they were thinking performed better than those who didn’t.
Lavender is well known for its calming properties. Keep a small bottle of lavender oil on hand for the scent, for when you feel anxious thoughts brewing.
If you practice mindfulness or meditation, try smelling lavender during your practice. Over time, you’ll associate the feeling of relaxation with that scent, making it even more effective
I use positive affirmations every day to help manage my mood. I also have a different mantra that I repeat to myself when I’m feeling anxious.
I’ll tell myself, “This feeling is only temporary.” This helps me feel calm, especially if I’m on the verge of a panic attack. I also remind myself that I’ve survived panic attacks in the past and acknowledge that it’s all going to be okay as long as I’m patient with myself.
There’s no quick fix for anxiety, and it may often feel like an uphill struggle. But by gaining awareness of what causes your symptoms, and getting help from your doctor, you can manage your symptoms.
You may find some of these hacks work for you straight away and others may have no effect at all, but the important thing is to keep trying.
Having alone time is essential for me, and it helps me recharge my batteries and relax. If you’re feeling anxious, then find a reason to be alone. You could take a walk to the shop for some groceries, go to the gym, or clean the bathroom.
These are all clever little ways to find alone time without seeming rude. It’s also an opportunity to practice mindfulness Trusted Source, which can reduce symptoms of anxiety and panic.
While it’s normal to get nervous about an important event or life change, about 40 million Americans live with an anxiety disorder, which is more than the occasional worry or fear. Anxiety disorders can range from a generalized anxiety disorder (GAD), which is intense worrying that you can’t control, to panic disorder — sudden episodes of fear, along with heart palpitations, trembling, shaking, or sweating.
For those with an anxiety disorder, it’s important to look into strategies that can help manage or reduce anxiety in the long term, like talk therapy or medication. But everyone can benefit from other ways to reduce stress and anxiety with lifestyle changes such as eating a well-balanced diet, limiting alcohol and caffeine, and taking time for yourself.
Plus, there are steps you can take the moment when anxiety starts to take hold. Try these 10 expert-backed suggestions to relax your mind and help you regain control of your thoughts.