Most of us would have experienced varying levels of anxiety in our lives, either in response to certain challenging circumstances or contemplating future events.
However research highlights that up to 40 million American adults suffer from anxiety as a mental condition, meaning that they are experiencing the world with a constant underlying feeling of fear and nervousness.
It’s believed that suffering from long term anxiety can lead to depression and a range of health issues such as insomnia, a weakened immune system and even issues as serious as cardiovascular problems.
Thanks to recent research into the issue, it turns out that there are very effective and easy to learn steps you can take to help minimize anxiety symptoms.
Tackle Your Fears Head On
Sometimes the worst fears are based on nothing more than uncertainty.
Experts suggest that one effective way to minimizing the symptoms of anxiety is to write down the stressful thoughts you’re having.
You can just summarize the issues – in dot points if you like. Once you have actually identified the negative thoughts that are plaguing you, this method can help to ‘de-mystify’ them.
Another useful technique is to ask yourself, “what’s the worst that can happen?”, and then write down the answer next to the issue.
Documenting your fears like this can often put them in perspective, making you realize that either the worst outcome isn’t likely, or that it’s not so bad after all.
Mindfulness, Breathing And Meditation
People who suffer from anxiety often report that they find themselves stuck in a negative feedback loop that’s almost impossible to break free from.
It’s been long known that techniques such as deep breathing, meditation, mindfulness and muscle-stretching exercises such as yoga and tai chi can help people to quieten and focus their minds.
Regular deep breathing exercises can help lower stress and even blood pressure, and they are ideal for those suffering from anxiety as they can be done whenever and wherever they need them.
If you feel tension or are in a stressful situation, take slow, deep breaths, and hold them for a count of five before releasing them.
This will force your mind to concentrate on the moment, letting you let go of the thoughts that are bothering you.
Attending regular meditation or yoga classes can also reduce your stress and anxiety over the long term, especially if these activities can form part of your daily routine.
Like yoga and tai chi, more rigorous exercise such as walking, going for a run or swimming can be a fantastic way to break the negative feedback loop and help your brain to concentrate on other things.
Physical activity is also known to release endorphins, which act rather like morphine in your system, reducing pain and creating a feeling of well-being.
Another way to reduce anxiety is to focus on a distracting hobby that you enjoy.
This may involve an activity such as reading, painting or playing games, and it’s important to be able to have a quiet, convenient space that you can set aside just for this – for example, if reading to ease your anxiety, a nice quiet relaxing space will be much more effective than being in a busy room full of people.
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Everyone gets anxious from time-to-time – even the most confident, strongest, high achieving people. So it’s important to understand that anxiety is a normal part of life, and you’re not the only one feeling this way.
Remember that the anxious thoughts and feelings that you’re experiencing in the moment won’t stay forever – they will pass. In fact, they will probably pass within a couple of minutes – so be patient, stay calm and remember that everything will be okay.
In reality anxiety is simply a feeling that is created in your brain. If you find yourself feeling anxious, try to acknowledge accept that this is a feeling you will are experiencing right now and try to be at peace with it.
Yes anxiety can be extremely debilitating but trying to fight it or run from will only makes the symptoms worse. By staying patient and calm, this will more often than not begin to relieve the feelings of anxiousness immediately.
Getting Professional Help
Crippling anxiety can affect all parts of your life, from your relationships, your career and your health, and the first step to helping yourself is to recognise that it’s a serious mental condition.
Talking to friends and family about how you feel can be a great step to recognising you can’t deal with it by yourself.
You should then seek professional help if you’ve tried the common techniques for relieving stress and you’re finding that anxiety is still affecting you negatively.
The Brain Wellness Anxiety Treatment  offers an all-natural and drug free solution to solving Anxiety.
You can also talk to your local doctor, and they may refer you to a councillor or a psychologist, depending on the severity of your condition.
Just remember that thousands of others are experiencing the same as you, and you don’t have to suffer alone.
Terri Bowman is the creator and CEO of Brain Wellness Spa in Perth: brainwellnessspa.com.au. For almost a decade Terri has been successfully working to help people overcome a myriad of mental illness and emotional problems and her results are an absolute revelation. Terri doesn’t believe clients need to pay for expensive therapy to get the help they need, which is why she has set up her unique stress treatment centre in Perth.