Anxiety and Stress : Tips to get rid of it

Anxiety isn't necessarily a bad thing. Some amount of anxiety is normal for everyone, such as being a little nervous before a test or when you meet someone new who you really like. Did you ever shake somebody's hand and realize that your hand is kind of clammy? That's anxiety. Although it can be uncomfortable, it is usually our body's natural way to prepare for a stressful situation.

Our body is equipped with what's called an autonomic nervous system. This controls many of the automatic functions of our body; our heart rate, breathing, and digestion. When we are faced with a situation which requires our body to respond, the autonomic nervous system changes these functions to deal with that situation. When we get scared, we may feel our heart beating faster or harder; this helps get the blood to the muscles in case they are needed. We may also feel our skin get cold or our hands get clammy. This is because skin is an organ and blood flow may be reduced to the body's organs in order to increase the blood in the muscles. Your body may feel tense as the muscles prepare themselves and you may feel your breathing get deeper as more oxygen is required for your body at that time. These changes occur very quickly and take a lot longer to go back to normal.

When these physiological changes occur when they aren't really needed, or they occur when they shouldn't (such as when you are relaxed and suddenly feel nervous without anything in your environment changing), then anxiety may be a problem. Although these physiological symptoms are usually associated with anxiety and what has been called 'anxiety attacks' or 'panic attacks,' thoughts and emotions are also involved.

Thoughts, or cognitions, which can serve to bring about, increase, or result from an anxiety attack are different for everybody. Thoughts may be "I'm not good enough," "I'm gonna fail this test," "I look stupid," or "It's hopeless." They are typically thoughts relating to something being wrong or about to go wrong, not being good enough, making a fool of ourselves, or fear that one of these things is going to happen. Emotions that occur with anxiety, which may also cause, increase, or result from the physiological symptoms are even more diverse. They can be feelings of embarrassment, fear, not being safe (both emotionally and physically), being alone, or feelings of being closed in (such as in claustrophobia).

Just as physical exercise such as running, playing football, or lifting weights can prepare our bodies for the next time we engage in these activities, certain exercises can prepare our bodies for stressful situations. The key to both is consistency. If we exercise regularly, we feel better, and activities are less strenuous because our bodies are ready. The following ‘stress reduction’ exercises can help you’re body be prepared for stressful situations if you do them consistently and will help relieve stress during those times of high anxiety.
 

These exercises are listed in order of complexity. The earlier ones are quite simple to perform and can be done literally in a matter of a minute or less. These are more useful for immediate stress reduction. The later ones are more complex, taking up to 10 or 15 minutes to complete. They are more useful for generalized anxiety and stress, and to reduce your overall level of anxiety.

Start Exercising
Try each exercise at least a couple of times, both during times of stress and during times when you nay not feel it is needed. This will help you determine which one or which combination works best for you. Keep practicing them, make changes as needed, and pay attention to how you feel afterward. Being prepared is the best way to fight anxiety and stress. That way, when the stress hits, you’ll be ready. And you will likely find yourself feeling more in control of anxiety and stress and start noticing that your overall feelings of stress is diminishing. Anxiety and stress can be controlled, and now you have the power to do it.

Exercise #1: Stop!
Particularly useful when a stressor hits you suddenly or when a situation occurs which results in racing thoughts and high anxiety. Simply imagine a picture in your head, such as a Stop Sign. Focus on the image until you are able to picture it completely (color, shape, words, etc). Continue to focus for at least 10 or 15 seconds.

Exercise #2: Counting
As simple as it sounds. When you feel that stressor hit you...stop, close your eyes, and count to ten slowly. As you count, focus on your breathing and the numbers only. If stressful thoughts get in the way, start back at one.

Exercise #3: Deep Breathing
Sit in a comfortable position and close your eyes.

Focus on your breathing and breath in through your nose and out through your mouth.

Breath slowly and deeply and focus on the steady and comfortable pace that you are keeping.

Make sure to exhale completely each time, without forcing the air out.

If you find thoughts going through your mind, start to tell yourself something that helps you relax, such as just repeating the word "relax," or counting 1-2-1-2-1-2 as you breath in and out.

Continue this for a few minutes until you feel yourself begin to relax, until the thoughts and emotions are more comfortable for you.

Exercise 4: Progressive Muscle Relaxation
Sit in a comfortable position, close your eyes if it helps, and remove your shoes if you can.

Clench your hands into fists and hold them tight for a few seconds, then allow them to relax slowly.

Do this with the other muscles in your body, in an order similar to the following: wrists, lower arms, upper arms, shoulders, neck, feet, legs, buttocks, stomach, lower back, upper back, forehead, eyes, jaw, lips.

Focus your thoughts on the tenseness of your muscles and then the feelings of relaxation.

Exercise 5: Deep Muscle Relaxation
Sit in a comfortable position, close your eyes, and remove your shoes if you can.

Clench your hands into fists and hold them tight for a few seconds, then allow them to relax slowly.

Do the same with your feet, clenching your toes and paying attention to the sensations as you do this. When you relax them, once again pay attention to the sensations as the muscles relax, often there are sensations of tingling, coolness, or warmth.

Without tensing your muscles anymore, focus on whatever sensation you noticed when your feet and/or hands relaxed. Allow this sensation to flow into your feet and past your heel to your ankle.

As fast or slow as you need to go, focus on the sensation of your muscles relaxing and allow that sensation to move upward, into your legs, buttocks, hips, stomach and back. Make sure not to force yourself to relax, as this process occurs naturally if you allow it.

Allow the sensations to move into your chest, through your shoulders and down your arms, and finally up to your neck and the rest of your head.

This whole process may take 5 minutes or it may take 20 minutes, depending on how anxious you were, how relaxed you want to be, and how used to relaxation your body is. Take your time as you do this, and practice it even if you don't feel you need it. Eventually your body will take less time to achieve the same results.

Exercise 6: Imagery
Sit in a comfortable position and close your eyes.

Think of a place were you would feel very comfortable and safe, such as lying on a beach, in a field of grass, or at the top of a mountain. Whatever image you come up with is fine, even if it seems strange or isn't real.

Concentrate on this image and pay attention to the details, such as what time of day it is, the temperature, the feeling of the wind as it blows, the sounds of the waves, or the leaves rustling.

Continue to focus on what you see, hear, and feel, and on being comfortable and safe.

Do this for 5 minutes or so.

As you do this more and more, you will be able to imagine this much more clearly. You may find that different images work better at different times.