7 Easy Ways to Help Manage Anxiety

In any one year, it is estimated that over 2 million Australians are affected by anxiety. Unfortunately, when it comes to a cure there is no quick fix, addressing anxiety requires long-term changes and a comprehensive treatment plan. At Psylegal, we are the specialists in anxiety treatment in Melbourne and our programs are tailored to the specific needs of each client. If you suffer from anxiety, there are some simple things you can do on a daily basis which may help to ease your anxiety and provide some relief from your symptoms.

Exercise Regularly

Exercise promotes blood flow and improves neurotransmitter production and regulation, calming anxiety symptoms and much more. For many people it is as powerful as medication, and while it’s not a permanent cure, daily exercise has shown to considerably decrease anxiety symptoms. Exercise increases the level of the neurotransmitters glutamate and GABA, both of which are depleted in the brains of a person with depression and anxiety. Aerobic exercise activates the metabolic pathways that replenish these neurotransmitters, allowing the brain to communicate with the body. You don’t need to commit to lengthy workout sessions, even short intervals of intense exercise can trigger the same brain changes as long, continuous workouts.

Drink Chamomile Tea

Chamomile is an ancient medicinal herb that has been used to treat a variety of conditions for centuries and a recent study into chamomile tea as a way to ease anxiety symptoms has shown promising results. Participants:

• had significantly better anxiety symptoms, and improved psychological well-being.
• went longer before experiencing a relapse.
• had improved blood pressure.

Practice Deep Breathing

Something as simple as deep, slow breathing has the power to calm down our entire nervous system and halt our “fight or flight” response. Deep breathing stimulates our vagus nerve to release a variety of anti-stress enzymes and calming hormones such as acetylcholine, prolactin, vasopressin, and oxytocin. There are a few different breathing techniques you can use however, you simply need to inhale to a count of six and exhale to a count of six, moving the breath from your chest to your diaphragm.

Learn Relaxation Techniques

Many relaxation strategies do not always work right away, but persistence is key and once you have mastered them they can be a great tool to bring your body back to a state of relaxation in an anxiety episode. By regularly practicing techniques such as visualisation, progressive muscle relaxation and meditation, you will find you get the relief you need.

Sleep

Sleep helps to alleviate both physical and mental stress so by getting enough sleep, you can greatly reduce the impact of stress on your body and therefore decrease the amount of anxiety you experience.

Journaling

A great tool for when you are feeling stressed or anxious, writing down your thoughts provides your brain with an outlet for stress. Whether you choose structured writing exercises, free association, or if you simply choose to write about your thoughts, emotions, and experiences, getting it all out on paper allows your mind to let it go.

Find Healthy Distractions

Anxiety controls your thoughts so finding distractions is a great way to manage anxiety and stress. A distraction is simply any activity that you engage in to redirect your mind off your current emotions. Instead of putting all your energy into your anxiety, you focus your attention on something else. When you distract yourself, you are able to manage your string emotions by bringing your focus elsewhere.

The above tools should help you decrease the degree to which anxiety affects you, and hopefully, make your life more manageable. When you’re ready to commit to a longer-term anxiety treatment, there are many options available to you. If you suffer from anxiety and are looking for a tailored treatment plan unique to your individual needs, call Psylegal today on 1300 792 209.