You want to know how to reduce anxiety quickly, right? Some relaxation techniques feel like they don’t always work. When you’re highly stressed, it can feel like a lot of hard work just to calm down. The first step is breathing. Deep breathing in through the nose to flood your brain with oxygen. Hold and release.
How To Reduce Anxiety And Get A Good Night Sleep For Once
By Dr Steve G. Jones, Clinical Hypnotherapist
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“Stress is the trash of modern life-we all generate it but if you don’t dispose of it properly, it will pile up and overtake your life.”
Susan knew a thing or two about stress. She’s a military spouse in her mid 40’s with and that means she has to hold the fort down at home. Managing her household, looking after two tween daughters, all while juggling all of life’s other responsibilities. Is it really a surprise that she often found herself exhausted to the bone and completely and utterly mentally drained.
Susan tried to keep herself cheerful and upbeat by watching a bit of Netflix and enjoy a glass of wine before bed. However, she started to realize that her relaxation ritual became less and less effective as time went on.
How To Reduce Anxiety Quickly For A Good Nights Sleep
Susan would still find it hard to get a good night’s sleep, so the next morning would be a bit of a rough start. Of course, the knock-on effect of that is a super cranky mom. She tried to use social media as a distraction but like many other social media users she’d wind up comparing herself to others and getting into arguments in the comment section.
All of this resulted in Susan being tired, groggy and anxious all the time because she couldn’t cope with piling stress. Fortunately, her best friend saw what was going on and successfully convinced Susan to revamp her approach to stress management in a kind way.
14 Bedtime Rituals Free Guide:
What Did Susan Think Of These Stress Management Techniques?
She said she found it hard at first to change her routine completely, but soon learned to embrace her new habits and make it a routine. After making a few changes to her routine, she’s reduced her binging and Netflix time and spends more time on genuine self-care.
Related: Your Essential Self Care Routine To Make You Feel Amazing
Now, Susan is on her social media only once a day and then goes to do something a lot more productive with her time. As a result of all this, she is much more mentally resilient and she can handle the worst of days without feeling overwhelmed.
How To Reduce Anxiety by Finding Calm
I’m sure you can relate to Susan. Claire certainly could, in terms of how draining it all it. Unfortunately, a lot of people don’t have a system for dealing with the stresses of daily life. All small things add up. Whether they’re compliments, affirmations or stressful situations and bad sleeping habits.
If these unhealthy habits go unchecked, they can lead to things like high blood pressure, depression and heart disease. To name a few. That’s precisely why it’s critical to have a system in place that helps you release any negative tension in your body.
Here are some very effective ways to reduce stress to manageable levels:
Fine Tune Your Self-Awareness
The main challenge with stress is that it builds, and builds. Each tiny stressful moment remains, and the next adds to it, in a snowball effect that can creep up on you.
The main challenge with stress is that it builds and builds, and it feels as if it doesn’t have an off switch. Each tiny stressful moment remains and adds to the next in a snowball effect that can creep up on you.
When you’re overwhelmed by those feelings caused by anxiety, tension or anger, it’s important come up for air and relax. Try the following:
each day is fast-paced and most of us don’t stop to take a moment to think clearly. The solution? Take a moment with mediation. It’s the perfect way to calm your mind, focus your breathing and observe everything going on around you. As you progress and become more mindful of who you are, you’ll get a sense of control over your feelings and emotions.
Accept your world
We all suffer from stress and anxiety. The first stage is to accept that you’ll experience moments of negativity. Try not to amplify their effect.
Instead, acknowledge these negative feelings are there and that you’re actively working on a positive future. That in itself can often be a source of relief.
Being one step ahead of your automatic reaction to your own thoughts is a key way to keep on top of stressful situations or anxious moments.
Being conscious of any negative thoughts and asking: “Is this something I should really be worrying about?”, “Are my emotions clouding the facts?” or “What can I control or think more positive about around this situation?” will help.
Learn To Control Your Thinking
Stress can sometimes be overwhelming. It can trigger feelings of fear, panic or complete hopelessness. The first step is to be conscious of when those emotions appear and then re-direct the negative energy in a more constructive direction.
While mediation and thinking positively about any situation you’re in is smart, it’s also important to re-write any negative self-talk. Lots of us will see the worst-case scenario play out in our minds, so it’s crucial that you’re ready with positive self-talk to counter these emotions.
However, simply replacing any negative emotions with positive self-talk isn’t going to be enough. Sometimes, you’ll need to take physical action too.
For example, removing yourself from a situation by going for a walk or listening to your favourite type of music in another room. Lots of times, if you make a physical change as well as an emotional change then it can have more of an impact than simply saying, “everything is going to be alright”.
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Better Nutrition For a Better Mind
Your health is important. To cope with daily stresses, your body needs to be in good condition and adequately nourished to be ready for anything.
What does that mean for your diet?
Reducing the amount of processed foods is a must. These types of food contain lots of added ingredients that your body doesn’t need, such as extra salt and sugar.
Eating more natural foods – fruits and vegetables – that Eat Well recommends (the NHS’ healthy eating initiative) has shown to be important as part of a healthy, balanced diet. This balance helps your body and brain function at optimum and protect you from a whole host of different illnesses, conditions and diseases.
How’s Your Gut?
However, overall health starts in your gut through healthy gut bacteria. These are billions of microscopic organisms living in your digestive system that keep you healthy.
These bacteria help to balance your body’s ecosystem so that the right hormones are produced at the right time. Also, eating a healthy, balanced diet – by not eating too many calories for your daily activities and eating the right foods – helps your body release the right chemicals at the right time to help you sleep better.
Unshackle Your Inner Energy
Doing little exercise can lead to many different health problems in later life. A study by the Mayo Clinic established that “From an evolutionary perspective, humans were designed to move…” and highlights that the sedentary lifestyle that many of us experience is not ideal. Throughout the ages, humans have generally done something physically demanding during the day.
Daily exercise of 20-30 minutes (as recommended by Harvard Medical School) can help to reduce any risk of heart disease, stroke or high blood pressure.
What it also helps with is burning through some of the energy during the day and helping you feel tired in the evening. Some people even find that when they first start exercising regularly, they become tired earlier in the evening and want to sleep early.
Why is this good?
Being physically tired and wanting to sleep will help you stay on track and fall asleep more easily.
After a few weeks of regularly scheduled exercise you’ll find that you won’t need your alarm clock to wake you up. You’ll spring out of bed and want to get up and own the day!
Having more energy when you wake up will help you break away from the dangerous cycle of waking up and feeling tired. There’ll be no more need to drink coffee after coffee in the morning to feel as though you can get through it.
Be Mindful with Meditation
Relaxing, feeling comfortable and focusing your mind, and allowing it to wander at times, will help to reduce your stress levels. Meditation doesn’t need to take long and it can be done in the morning as soon as you get up. Ten minutes is all you need and that’s as much as it takes to shower or brush your teeth before work.
Exercise and stretching take care of your physical health, but your mental health is just as important. Your body can be tired, but if your mind isn’t relaxed and focused on sleeping when you want it to be then stressful feelings or anxiety can compound.
Reduce your stress levels and encourage your newfound energy to flow through the whole of your body.
14 Bedtime Rituals Free Guide:
Establish a Bedtime Routine
Having a bedtime routine can help to calm an overactive mind and prepare it ready for sleep. By repeating a similar pattern each night, you’ll be able to train your body and mind to adopt the habit and know when you’ll be going to sleep.
Being well rested helps us to focus on the day’s events.
What should go into a bedtime routine?
Your mind should be relaxed and it’s important that you’ve done most things on your day’s to-do list.
Then, ensure that your bedroom is at a cool enough temperature. If you’re too hot or too cold, then you might not be able to fall easily to sleep. The Sleep Council in the UK recommends an ideal bedroom temperature of 16-18oC.
Turning down the lights on a dimmer will also help, and removing any electronic devices that emit blue light will be beneficial. You could sell your old tablet or mobile phone on an electronics recycling website like Plunc, so that you’re not tempted to use them at night.
Instead, you could listen to some music, read a book or listen to an audiobook (claim a free audiobook with Audible). You know, that one you’ve been meaning to read but just haven’t quite managed to get to.
Some people also take a hot shower or bath before bed. This helps to prepare your body and encourage it to regulate temperature before sleeping.
Having a quality mattress, pillows and duvet will also set you up to be well rested. This might take a little bit of research online or encourage you to take a trip to your local bed store, but it’ll be time well spent.
Being well-rested will help you hugely. The next morning you’ll have more energy to get the most important things on your to-do list done.
You’ll not only be setting yourself up for a productive day, but a quality night’s rest helps boost your immune system and helps your body and mind develop. Not to mention reducing your stress levels too.
Better habits in your daily life will help to improve the quality of your sleep and drastically improve your overall health. It’s time to rest well and have an abundance of energy throughout your day.
Learn How This Simple Approach Can Help You Beat Stress And Feel Energized & Refreshed In The Morning – CLICK HERE
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