Manage Anxiety with These 5 Expert Tips for a Balanced, Stress-Free Life

Anxiety is that normal feeling most of us go through sometime during life. It's that restlessness, humming in the head that makes it hard to focus, particularly during the calmness of night. It is not the severe manifestation of anxiety that precipitates a panic attack but enough to keep you on edge. This type of anxiety usually appears in situations of uncertainty — when we have no idea what comes next.

Dr. Wendy Suzuki, neuroscientist and human behavior specialist, describes anxiety, though it makes us feel uneasy, has a vital part to play in our lives.

Discussing on CNN's Dr. Sanjay Gupta's podcast "Chasing Life," Suzuki labeled anxiety a "warning system" that emerged to safeguard us against possible threats. The sense we feel now is the same kind of nervousness our forefathers would have felt upon hearing a branch break in the forest — a sound that may portend the arrival of a predator. Back then, nervousness served to get them ready to respond quickly so that they could survive.

Nowadays, though, the causes of anxiety have changed.

Our contemporary anxieties — through news reports, social media, or individual adversity — don't typically pose bodily threats, yet they do stimulate our fight-or-flight mechanism, influencing our heart rates and respiratory patterns. 

Ongoing physiological stimulation is harmful in the long term, so becoming proficient at anxiety management is very important.

The Value of Anxiety:

Dr. Suzuki points out that the secret to controlling anxiety is seeing its worth. Though it's unpleasant, anxiety is a mechanism to assist us in knowing what counts in our lives. Without it, we could lose focus on things that matter.

It's an appeal to action, vigilance, and adaptability — all of which are required for self-improvement.

She stresses that worry can be avoided or suppressed. It can be used to promote growth and strength.

"The misconception is that it is valuable," she explains. "It's a tool that helps us understand what we treasure."

Tips to Manage Everyday Anxiety:

Anxiety cannot be avoided. Learning how to manage it may be what distinguishes an enjoyable and hectic lifestyle. Dr. Suzuki outlines five excellent ways to reduce the effects of your daily anxiety and allow you to use it productively.

1.     Practice Breath Meditation:

Breath meditation is one of the quickest ways to relax both your body and mind.  Suzuki advises box breathing which involves; 

·        Inhaling for four seconds.

·        Holding for four seconds.

·        Exhaling for four seconds.

·        Holding for another four seconds.

This simple practice can quickly reduce anxiety and ground your thoughts.

2.      Take a Short Walk:

A small exercise can brighten your mood. Suzuki emphasizes that even ten minutes of walking can reduce anxiety and depression. Exercise releases neurotransmitters such as;

·        Dopamine.

·        Serotonin.

·        Endorphins.

It makes people feel good and happy. Every effort you make can help to ease some of the anxiety you are holding.

3.     Turn It into a Challenge to Yourself:

Rather than perceiving anxiety-evoking situations as threats, try to reframe them into opportunities for self-refinement. Suzuki invites one to view uncertainty as something exploratory and fulfilling and not to be feared.

Uncertainty in life tends to bring new experiences and lessons making our lives worth more. Meeting the unknown with curiosity can transform anxiety into excitement and strength.

4.     Convert Worry into Action:

One of the common things people do when they are anxious is get caught up on "what-ifs," and ruminate in an endless cycle of worry.

Instead of letting this cycle drive you crazy, Suzuki suggests that you use your anxiety as a springboard for action. If you wake up at night worrying, for example, write down those worries as things to be done the next day. This will release your mind and set you on the move, transforming worried thoughts into useful action.

5.     Reach Out to Others:

Sometimes helping others can calm your anxiety. Suzuki asks you to lend a hand to another who may be as anxious as you. A smile or a simple word of encouragement can make you and the recipient both feel a hit of dopamine so that you can connect and silence anxiety. To feel like you're not alone in your distress will comfort and ease isolation.

Conclusion:

Anxiety is an unpleasant feeling. Dr. Suzuki proposes that one can transform it into something useful. It can be done by recognizing its significance and figuring out how to use it productively. Anxiety can be used to build up and enhance individuals by adopting basic strategies. This involves;

·        Breathing meditation.

·        Physical activity.

·        Attitude transformation.

·        Translating worry into action.

·        Show compassion to others.

Rather than eradicating it, we can live with it. Utilizing its power to push ourselves toward a more effective and fulfilling existence.