What are the signs and symptoms of anxiety?

It is normal to feel anxious every now and then. However, having the following recurrent signs and symptoms can lead to a diagnosis of anxiety disorder:

Ways to calm down anxiety

The following easy strategies and tips can help you manage stress levels, calm down immediately and ease anxiety:

• Go for a short walk:
  • Exercise can be a great stress reliever because it helps blow off steam and releases endorphins.
  • Going for a walk creates a diversion from worries and provides new perspectives. 
• Use visualization techniques:
  • Visualization and guided imagination can restore peace of mind and relax a person both mentally and physically. 
• Look at situations differently:
  • If stressful situations are looked at differently, it may be possible to view them from a different perspective.
  • Learning to change the way of looking at things will help reduce anxiety.
• Progressive muscle relaxation (PMR):
  • This is a technique where all the muscle groups are tensed and then relaxed, making the body feel calmer.
  • PMR can help a person handle anxiety better. 
• Aromatherapy:
  • Sniffing something pleasant is another easy tool that can be used to quickly calm anxiety.
  • Lighting a candle or diffuser with a calming essential oil, like lavender, decreases anxiety. 
• Go outdoors:
  • Getting some sun can increase the release of serotonin in the brain, which improves mood and makes one feel more relaxed.
  • Being surrounded by nature is soothing even on a cloudy day.
• Write it down:
  • Writing about anxious and worried thoughts can make one feel that a weight has been lifted off their shoulders.
  • Journal writing helps to process emotions healthily and confront fears reducing feelings of anxiety. 
• Listen to music:
  • Listening to music helps control levels of stress and anxiety, even in tough situations.
  • Calming music or soothing sounds keep cortisol levels down and relaxes the mind giving instant relief.
• Play with a pet:
  • Playing with a pet can lead to a significant reduction in the stress hormone cortisol, which improves one’s mood and reduces anxiety.
• Completely relax muscles:
  • Utter relaxation can be practiced, such as autogenic training that is done by sitting or lying down in a comfortable position and letting the muscles go completely limp, which makes negative feelings drift away.
• Watch something funny:
  • Laughter is the best medicine that can relieve anxiety and boost positive feelings.
  • Watching a clip of a favorite comedian or blooper reel will help stop feeling anxious fast.
• Sip herbal tea:
  • Chamomile or green tea decreases anxiety symptoms and depression. 
  • Brewing a cup of tea provides a much-needed break to step away from stress. 
• Distract yourself:
  • Redirect attention away from distressing thoughts or emotions.
  • Shifting attention to any activity will interrupt racing thoughts.
• Accept anxiety:
  • Accepting anxiety instead of feeling ashamed or frustrated will actually help feel less anxious.
• Talk to a therapist:
  • If feelings of anxiety are making it hard to function, talking to a therapist can help relieve anxiety.