3 Simple Steps to Relieving Anxiety

Anxiety is a part of our modern society. Millions of Americans struggle with it. According to the National Institute of Mental Health approximately 18 percent of adults in our country suffer from anxiety disorders each year. Yet, anxiety is nothing new. In fact, we come from a long history of biblical characters that have struggled with anxiety, beginning in the garden with Adam and Eve.
Many circumstances can lead us to feeling anxious and stressed. Relationship problems, overcommitted schedules, meeting deadlines, and our hectic lifestyles can certainly leave us feeling unnerved. When stress and anxiety accumulates over time, becoming chronic, it can cause more serious problems affecting our physical, emotional, psychological and spiritual wellbeing.

1. Be intentional about relaxing your body:

Relaxation is a key strategy in helping to reduce anxiety and stress. Various things going on in our bodies can intensify feelings of anxiety, such as muscle tension, breathing patterns, and the non-use of our muscles. Learn some relaxation techniques such as progressive muscle relaxation.
Progressive muscle relaxation is a technique whereby you systematically relax every major muscle group in your body, one group at a time. Start with your upper body and work your way down. Tense your muscles for about 7 to 10 seconds and then slowly release for 7 to 10 seconds. Then go to the next group of muscles and repeat the process. Other relaxation activities might include abdominal breathing exercises, taking a warm bath, or walks on the beach. The important consideration is that you find something that is relaxing to you and then do it on a regular bases.

2. Take time to unwind your mind:

One of the best things you can to reduce anxiety is to learn to relax and unwind your mind. Research in the area of neurobiology is showing greater evidence for how the brain functions. We now understand that doing such activities like praying or meditating can alter the neurochemistry in our brains allowing us to experience a greater sense of peace and wellbeing. Other activities that are helping in this area are mindfulness, listening to calming music or sounds of nature. When we are intentional about relaxing our minds we can ease our anxiety.

Whatever things are true, whatever things are noble, whatever things are lovely, whatever things are of good report, if there is any virtue and if there is anything praiseworthy- meditate on these things. The things which you learned and received and heard and saw in me, these do, and the God of peace will be with you. (Phil. 4:8)

Be proactive in overcoming your fears:

At the core of much of our anxiety is fear. One of the most effective ways to deal with fear is to face it. Recognize that you are not alone. In the Book of Isaiah it says, I am the Lord your God, who upholds your right hand, who says to you, “Do not fear, I will help you” (Is. 41:13).
Facing your fear may sound overwhelming or daunting at first. However, what I’m suggesting is a gradual process of exposure to the fear, also known as exposure-therapy. Begin by establishing your goal. What is it that you want to overcome? Then break your goal into smaller steps. Using a hierarchical approach, begin with the least difficult step and work your way towards your end goal result, step by step. If you practice this you will eventually be able to conquer your fear. Now you try it.

Do not fear, for I am with you; do not anxiously look about you, for I am your God. I will strengthen you, surely I will help you, surely I will uphold you with my righteous hand. (Isaiah 41:10)

If you put these 3 practices in place your anxiety will most likely diminish. If however, you feel as though your worry and fear is not subsiding after a reasonable amount of time, it is possible you are suffering from an anxiety disorder. If this is the case, you probably feel the frequency and intensity of the anxiety interfering with your daily functioning. The good news is that there is hope. Most people with anxiety disorders can experience success by getting psychological treatment.