Saturday, 17 September 2016

Best Ways to Reduce Anxiety in Your Relationships

In today’s world there are so many things that could cause you to be anxious and anxiety can put pressure on your relationships. Too much anxiety could also take a toll on your mental and physical health and impact the network systems that you  belong to.

 While feelings of fear and uncertainties could lead to anxious thoughts, you can take steps to reduce anxiety. Here are nine steps you can take gain control of you worry and relieve your anxiety in your relationships.
Don't allow anxiety to destroy your relationship.
  1. Challenge self-defeating, anxious thoughts. The things you say to yourself could lead to feelings of anxiety. So you might need to monitor your thoughts, and replace negative  thoughts with more rational and self-enhancing ones. For example, what thoughts do think about your spouse after an argument? Are you afraid to say you are sorry?
  2. Manage your time better. You could find that you get anxious because you feel unable to cope. Things could get overwhelming because of poor time management. Plan out the things you need to do each day and start with the most important task. Try and stick to your schedule as far as possible and ask family members for help.
  3. Connect with others. We all need a sense of connection and belonging which comes through our relationships. When you foster positive friendships, you receive the support you need to help to reduce your anxiety. Enjoying conversations and enjoyable activities together with family and good friends could make a difference.
  4. Explore hobbies and stimulating purposeful activities. Take time away from work and the pressures of other commitments to do something you love. For example, activities like gardening and playing an instrument, could relax you. Find ways to share your hobbies and interests with your spouse or close friends.
  5. Practice deep breathing exercises. When you find that you are getting anxious, for example, when you are preparing for a meeting with your supervisor, deep breathing exercises can be helpful. One such exercise is taking a deep breath through your nose and making sure that your diaphragm inflates as you count 10. Then slowly breathe out to the same count. Repeat the exercise several times during the day. This relaxes and eases the tension in your body.
  6. Become physically active. Exercise could relieve your anxiety. For example, exercising for at least 30 minutes, 3 – 5 times per week, could improve your mood. Invite a friend to go walking with you, then, not just you benefit, but you can build relationships in the process. 
  7. Start a gratitude journal. Thinking on the unpleasant things in life leads fear and anxiety. In contrast, taking times to reflect on the positive aspects of your life and giving thanks for them can reduce your anxiety. Give thanks for the nurturing relationships that you share with others. For other relationships that are not positive, be thankful for them too, as there could be something useful that you are learning through these relationships. So you replace anxiety about your relationships with a sense of peace and calm with an attitude of gratitude.
  8. Listen to inspirational music and talks. These can be sources of encouragement in anxious times. Nourish your mind on uplifting thoughts, that will reflect in your feelings and behavior. You could also find music relaxing (listen to music on the video clip).
  9. Pay attention to your spirituality. Take time reflect on your life, pray for guidance, and find peace. When you experience challenges and feelings of anxiety in your relationships, find a quiet place to be still and ask God for the guidance and help you need.
Image courtesy of svlimkin/Morguefile

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