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How to get over anxiety

How to get over anxiety

By Sofia JoyPublished 2 months ago 6 min read

How to get over anxiety?

Anxiety can be a difficult thing to manage, but with the right strategies, it is possible to reduce its effects and start feeling better. In this article, we'll look at some techniques that can help you get over anxiety.

Relaxation Exercises:

Relaxation exercises can be an effective way of managing anxiety. Deep breathing exercises or progressive muscle relaxation are some of the most popular techniques for relieving stress and calming your mind. Taking slow, deep breaths can help slow down your heart rate and lower your blood pressure, while focusing on tensing and relaxing different parts of your body can help you feel more relaxed overall.


1. Deep breathing exercise

2. Progressive muscle relaxation

3. Visualization techniques

4. Mindful meditation

5. Exercise

6. Journaling your thoughts

7. Yoga and stretching

8. Aromatherapy with essential oils

9. Talking to friends and family members 10 Listening to calming music

Deep breathing exercise:

This simple exercise can help you relax in moments of stress or tension by bringing your focus back to the present moment and calming your mind and body down at the same time. Start by taking a few slow, deep breaths, focusing on breathing in through your nose and out through your mouth for up to five minutes at a time whenever possible.

Progressive muscle relaxation:

This technique involves tensing and then relaxing each part of your body to create a feeling of overall relaxation. Start with your feet, tense them for 10 seconds and then gradually release the tension before moving up to your calves, thighs, stomach, arms and shoulders. Take your time with each body part until you feel more relaxed.

Visualization techniques:

If you find it hard to relax in moments of stress or tension, visualizing a peaceful scene can be a great way of calming down and refocusing on the present. Imagine yourself in an idyllic setting like a beach or mountain range and focus on the details such as the sound of waves crashing against the shore or the smell of flowers in bloom. This can help to bring a sense of peace and stillness back into your life.

Mindful meditation:

Mindful meditation is a practice that involves focusing on the present moment without judging or analyzing it. During this exercise, you can focus on your breathing, sensations in your body or even random thoughts that may come up as you sit quietly with yourself. Doing this for 10 minutes at a time can be an effective way of managing anxiety and bringing more awareness to how you're feeling throughout the day.


Regular physical activity can be an incredibly effective way of managing stress and anxiety. Even just 20 minutes of exercise a day, such as jogging or walking, can make a big difference to how you feel mentally and physically. Exercise releases endorphins which act as natural painkillers in the body and are known to improve mood and help reduce feelings of stress or anxiety.

Journaling your thoughts:

Writing down your thoughts could be an effective way of processing what’s going on in life and letting go of any worries that may be overwhelming you at the moment. Allowing yourself enough time to express your emotions through writing can provide clarity in moments of distress and bring about a sense of calmness.

Yoga and stretching:

Yoga is a great way to bring your body awareness back into the present moment, as well as stretch out any tension or tightness that may be lingering in your muscles. Start by doing some gentle stretches for 10 minutes each day and gradually build up to more challenging poses if you feel comfortable enough.

Aromatherapy with essential oils:

Essential oils are known to possess different calming properties that can help reduce stress or anxiety levels. Take some time to experiment with different scents such as lavender, chamomile or bergamot to find the one that resonates best with you and helps you relax.

Talking to friends and family members:

Talking to someone you trust and feel comfortable around can help to lift your mood in moments of distress. Sharing our worries with people we trust can often help reduce any overwhelming feelings or anxieties that may be lingering at the moment.

Listening to calming music:

Calming music has been shown to reduce stress and anxiety levels by providing a distraction from any negative thoughts that may be swirling around in our minds. Pick an album, playlist or artist that resonates with you and take some time for yourself throughout the day to listen without distractions.

By following these relaxation techniques each day, you should start to feel more relaxed and better prepared to manage any anxiety that may come up in life. Remember, it’s okay to take some time for yourself and do things that make you feel happy, peaceful and content.

By focusing on the present moment, setting boundaries for yourself and using relaxation techniques such as visualization, mindful meditation or aromatherapy, you can effectively manage any anxiety levels in your life. With consistent practice and dedication to these techniques, you should start to notice a positive change in your general wellbeing. So why not give them a try today?

Focusing on the Present:

One of the most common reasons why people feel anxious is because they’re worrying about what might happen in the future. While there’s always going to be uncertainty about tomorrow, focusing on what’s happening now can be a helpful way to stay grounded and accept whatever comes your way. Practicing mindfulness techniques such as meditation or yoga can be a great way to bring your attention back to the present moment and feel more connected.

By using relaxation exercises, exercising regularly, and focusing on the present, you can start taking control of your anxiety levels and begin feeling better. With time and practice, these techniques will become second nature so that whenever anxious thoughts arise, you’ll know how to cope with them in a constructive way.

Reasons for Anxiety:

Although anxiety is a normal emotion, it can become more prolonged and intense when the underlying cause isn't addressed. It's important to understand why you might be feeling anxious so that you can start managing it in an effective way. Some common causes of anxiety include:

- Stressful life events such as job loss or major changes

- Unresolved trauma from the past

- Significant losses such as bereavement or divorce

- Difficult relationships with family members or friends

- Poor physical health or chronic illness

- Substance abuse or addiction

If your anxiety persists for longer than usual, it’s recommended to speak to a doctor or counselor who can help you identify and address the root cause of your anxiety.

By understanding why you feel anxious, it can be easier to find healthy ways to cope with the emotion and start feeling better. With the right support and resources, it's possible to regain control of your life and start feeling more confident again.


Anxiety is a normal emotion that everyone experiences from time to time. By utilizing relaxation exercises, exercising regularly, focusing on the present and understanding the root cause of your anxiety, it’s possible to manage this emotion in a productive way. With practice and perseverance, you can soon begin feeling more in control of your life and start enjoying life again.


About the Creator

Sofia Joy

I'm Sofia Joy professional content writer and part time poetry lover with Five years of industry experience.

Feel Free To Reach Out: [email protected]

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Nice work

Very well written. Keep up the good work!

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  • Randy Wayne Jellison-Knock2 months ago

    Again, very well-written. The paragraph beginning, "By focusing on the present moment...," probably isn't necessary since the very next heading is "Focusing on the Present Moment". It would probably work better blended into that section or simply eliminated. I haven't checked to see whether you've submitted any poetry or fiction. Your writing is very clinical & precise, easy to read & informative. But I'd love to see what you do when your imagination is allowed to roam freely & your thoughts more inductively & intuitively. Small editorial note: "9. Talking to friends and family members 10 Listening to calming music" were both on one line rather than each on their own line as with the other eight.

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