You’re far from alone when dealing with constant anxiety, which stretches beyond the realms of an occasional worry. Nearly 40 million adults in the U.S. have been affected by an anxiety disorder, with many of them experiencing symptoms before age 21.
Anxiety symptoms include:
- Uncontrolled worry
- Constantly on edge without being able to relax
- Issues with focusing or concentrating on tasks
Experiencing anxiety on a regular basis may affect your day-to-day activities, such as your interactions with others, your performance at work, and how you take care of yourself. Here at AG Urgent Care, let’s take a look at 5 actions you can take to reduce anxiety and better maintain your stress levels.
1. Activate the 3-3-3 Rule
Observe what is around you and list three things you can see. Then, bring the attention to your ears and list three sounds you can hear. Finally, choose three parts of your body to move around, like your toes, torso, or head. This simple rule diverts focus away from what is worrying you and brings your mind back to the present moment.
2. Focus on Your Breathing
When you become nervous, you could forget to breathe regularly or even stop breathing altogether. This is when you have to focus on deep breathing. Start by sitting upright and drawing air slowly through your nose. Once you’ve reached full lung capacity, hold it for three seconds before releasing slowly, keeping your upper muscles and abdomen relaxed. Integrating deep breathing into your routine can slow your heart rate and keep blood pressure down.
3. Exercise with Music
Moving your body is a great way to put the nervous energy to work. This doesn’t mean you have to start running marathons or spending hours at the gym. Even the simplest forms of exercise like yoga, strolling, or stretching can release endorphins and make you feel better. Adding your favorite music into the play is an even better way to reduce anxiety. As a bonus, singing along can also help release those happy chemicals, lowering your anxiety.
4. Share Your Thoughts
Telling loved ones about how you feel is a wonderful way to take some weight off your shoulders and gain new perspectives about how to handle things. Even if being vulnerable is something you’re not ready for, spending time with friends and family can be of tremendous help alone, whether that be taking a walk around the block or eating a meal together. You can also journal your thoughts if you’d prefer to process everything yourself in a healthy way.
5. Take Everything One Day at a Time
Anxiety tends to revolve around everything except the present moment. It always helps to remind yourself that the past cannot be changed, and the future remains unknown. What stays in your control is how you handle the present. Try to shelve whatever it is you’re worried about for later and focus on what you can do today, one day at a time.
Reduce Your Anxiety Today for a Better Tomorrow
Living with constant anxiety does not have to be the norm. If you would like to explore further options to reduce anxiety beyond the actions above, our healthcare specialists at AG Urgent Care are happy to help. They can help treat your anxiety through a mix of therapy and medication to help you live a more stress-free life. Feel free to check in online to one of our centers in Brooklyn and Queens to learn more about how to reduce anxiety and live life to the fullest today.