5 Ways to Fight Anxiety

5 Ways to Fight Anxiety

Last update: 28 July, 2022

Anxiety is currently one of the most common psychological illnesses in the world, along with stress and depression.

Due to the considerable amount of people affected by this disorder, a series of studies have been conducted to overcome anxiety in effective and long-lasting ways.

I urge you to find a quiet moment and read this article about how to win the battle against anxiety. With the following methods and advice, you could learn how to put anxiety in its place.

Even those who don’t suffer from chronic anxiety can benefit from these practices. We all must learn not to become slaves to our own emotions. It’s important for everyone to know how to handle them positively and to our own advantage.

We each have the ability to choose, make decisions and be active members of our own lives. Let’s not let ourselves be passive and conditioned by our surroundings.

So, what are the 5 most effective ways to fight and overcome anxiety?

1. Physical exercise

Exercising allows us to free and clear our mind, focusing on physical aspects such as breathing and the sensations produced within us by the activity we’re performing.

Jasper AJ Smith, a psychology professor at the University of Texas in Austin, affirms that physical activity helps us disconnect from all of the worries or “headaches” that anxiety generates.

If we include physical exercise in our day to day, studies show we can reduce anxiety by 50%, making it one of the most effective and healthy ways to overcome it.

2. Cognitive behavioral therapy

Cognitive behavioral therapy is a field within psychotherapy that helps us to have a specific and clear idea of the signs and consequences that anxiety can cause within us.

Typically, in order to experience the full benefits of this type of therapy, we need to devote at least one hour a week for three to four consecutive months. In therapy, you’ll learn the importance of your thoughts and their impact on what you feel and do.

3. Meditation

Thanks to a study conducted by Fadel Zeidan, a researcher from the school of medicine in Wake Forest University, it has been proven that anxiety affects the body. It deactivates the areas of the brain that are in charge of adequately generating and managing our thoughts. One of the main and most common traits of anxiety is that it makes us lose control of our own thoughts quickly and easily.

Zeidan proposes meditation as a way to “disconnect” and keep our emotional control adjusted.

4. Sleep 

Many studies and researches have affirmed that insomnia and sleep disorders are one of the main origins of anxiety. If we don’t have an adequate amount and good quality sleep, we’re activating the areas of the brain in charge of producing and managing anxiety.

It’s common to notice a high level of anxiety in people who suffer from insomnia. In order to avoid this situation, it’s recommended you get eight continuous hours of sleep, and further that you sleep according to a regular schedule. It’s also good to avoid foods don’t facilitate good sleep, such as sugar, saturated fats and caffeine.

Sleep and personal rest are one of the most important and necessary ways to overcome anxiety.

5. Practicing yoga 

Meditation and relaxation improve our mood. That being said, one of the most recommended activities that allows us to enjoy these healthy traits is the practice of yoga.

Yoga helps us lower our anxiety levels since it stimulates the parasympathetic nervous system. This system helps us adequately manage relaxation and its effects on our body and mind. In order to enjoy its features and correctly work out your anxiety, experts recommend trying three sessions a week for twelve weeks.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.