Before we talk about changing your fearful thoughts, let’s talk about changing your fearful body. As we noted above, when you’re afraid, it affects your body in many different ways. When your body gets ramped up, it can be challenging to control your thinking.
Thus, one of the most effective ways to deal with fear is to take control of your body. When you dispel the physical side effects of anxiety, it becomes much easier to dispel the mental impact of fear.
So how do you change your biology?
Consider these strategies:
- Exercise. Working out is nature’s anti-anxiety drug. When you work out, your body releases endorphins, which make you feel good. The tightness in your chest melts away, your mind slows, and you have more clarity. If you’re feeling worried, go for a brisk walk or hit the gym.
- Do breathing exercises. When you’re anxious, you breathe rapidly, which raises your heart rate, increases muscle tension, causes dizziness, and creates other harmful effects. To counteract, focus on changing your breathing patterns.
- Inhale slowly through your nose, hold the breath for several seconds, then slowly exhale. Repeat this pattern until you feel your anxiety beginning to dissipate.
- Inhale slowly through your nose, hold the breath for several seconds, then slowly exhale. Repeat this pattern until you feel your anxiety beginning to dissipate.
- Relax your muscles. Progressive muscle relaxation (PMR) is a technique for releasing tensed muscles due to anxiety. Start by flexing your toes for 10 seconds and then slowly releasing them for 10 seconds. Then do the same thing with your calves, thighs, and so on up your body.
- Eat and sleep right. Your diet and the amount of sleep you get has a significant impact on the way you feel.
- As much as possible, try to eat healthy, nutritious foods and avoid processed ones. Fruits, vegetables, and meat that you obtain fresh or frozen are best. Processed foods, on the other hand, list many chemicals in their ingredients, which can wreak havoc with your health and mood.
- Stay away from mood-altering substances like alcohol and caffeine.
- Shoot for somewhere between seven to eight hours of sleep every night.
- As much as possible, try to eat healthy, nutritious foods and avoid processed ones. Fruits, vegetables, and meat that you obtain fresh or frozen are best. Processed foods, on the other hand, list many chemicals in their ingredients, which can wreak havoc with your health and mood.
Consistently practicing these strategies will put you in a better position to tackle your fears, anxieties, and worries.
To be continued tomorrow. Until then, stay safe and keep the faith.
