Overcoming Stress and Anxiety
Overcoming stress and anxiety is a task that many will struggle with no matter the circumstance. However, it is important to understand that it is an extremely normal feeling to experience especially during global pandemics and being forced too change your daily routines. Fortunately, there are many ways to combat these negative emotions that are easy to apply to your lives.
1. Breathing From Your Belly
Belly breathing helps you to relax and reduces stress. This is because it is a motion that involves your whole body and slows down the process of breathing. When we are overwhelmed with stress, it is important that we slow down the processes that are affecting our mental health. Find a comfortable position and allow your shoulders to relax. Breathe in through your nose for about two to four seconds while getting your stomach to expand. Hold your breath for seven seconds, then exhale slowly through your mouth for eight seconds. Repeat these steps several times until you feel yourself calming down.
2. Move your body
Movement can do wonders in overcoming stress, even if they are simple exercises. Jumping jacks, stretches, or even jogging in place. While moving, pay attention to your senses. The key to relieving tension in your body is bring your mental state back to present and your senses are key helpers in doing so. How does the floor feel when you touch the ground? Listen to the sound of your breaths. Feel your movements and focus on the activity to help you ground yourself to the present. Run through the five senses as you cool down from your exercise. What do you see? What can you smell, how does the air taste? What can you hear as your heart is thumping from the exercise? How does the floor feel like to you as you rest on it? Keeping a catalog of things your five senses can perceive will help keep your mind calm and centered on the present.
3. Write a gratitude list
Start a daily gratitude list. It’s as simple as picking three things that you’re grateful for each day. Think about the small things and the big things. Did someone give you a cake recipe that you’ve always wanted to try? Write it down. Did your company assure you that you still have a job? Write that down too. Did your child give you a tight hug when you woke up? Write it and remember that there are still many things to be thankful for. Being thankful allows us to lead a life of gratitude and allows positive energy to overcome the negative ones.
4. Seek help from others
It’s not a sign of weakness to ask for help. If you have friends or family that you can talk to, reach out. They’re often more than willing to listen if you invite them in. Remember that it is always a strength to admit your own weaknesses and to rely on the kindness of others. As humans are social creatures, conversations and physical contact with others can help relieve tension and even a simple video call will bring positive energy into your day.
It’s also good to consider getting support from a licensed counselor or therapist to help you identify underlying issues and work out long-term solutions to managing your stress and anxiety. While family and friends are important for your daily needs, a therapist can help sort out long term issues that a non-professional may not have the capacity to do. If you would like to begin your mental health journey, you may check out Infinit Care's online counseling service.
Self-support, getting reassurance from family, or guidance from a professional are all within your hands. The important thing is that you recognize that you can take steps to help with overcoming stress and anxiety
