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How Can I Calm Myself Down During Times of Stress?

Updated on September 4, 2017
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Maya is a high school student who has once suffered from GAD in the past. Her goal is to help those with this mental illness.

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I Understand

When I was diagnosed with Generalized Anxiety Disorder, my greatest issue was that nobody understood my struggle. People would say that I was overreacting and selfish. Therefore, I had no one to help me personally and tell me how to handle it until I met a therapist. Society shuns out mental issues and shrugs it off as regular problems. My goal is to help you feel better and relaxed by providing the ways that have helped me get through my toughest times.

Confidence

Being confident and loving yourself is a key to let yourself out of the chains of anxiety. Humans tend to spot their own flaws more than the people around them. This leads to people having negative thoughts about themselves. The first step to overcoming your anxiety is to be confident. Your mind has to get used to positive thoughts about yourself. In order to be confident, I used a certain method every day. Whenever I looked into a mirror, I'd notice all my good qualities. Everyone is beautiful. We all have distinct features that make us who we are. These features allow us to be different than others. There is no such thing as an 'ugly' feature. Once you begin to think positively when you look in the mirror, a huge weight will be lifted off your shoulders.

" We are all different, and that is what makes us beautiful."

A Journal Is a Perfect Companion

When I’m stressed, the first thing that I want to take care of is letting all my thoughts out. I’d call a friend, or talk to a family member about the situation. However, for people with constant anxiety, others begin to get bored and don’t seem to care about your own problems anymore. Therefore, you begin to trap all of your thoughts into your mind. This leads to excessive thoughts about the problem, and can make the situation even worse.

Whenever I have nobody to talk to, I like to write out all my thoughts in a journal. This does not have to be a daily routine, it can also be used only when it is needed. However, writing in a journal daily can allow you to check your progress. It is also the perfect way to enhance your writing skills!

Deep Breathing

There are plenty of deep breathing techniques that can help you calm down. Deep breathing is not only sufficient in calming the mind, but also the body. It is the perfect way to let your body relax. My favorite breathing technique is taking in oxygen for 4 seconds, holding it in for 7 seconds, and letting it out in 8 seconds. Deep breathing should not be focused on the lungs, but rather the diaphragm.

Drinking Tea

During exams, I have a specific arrangement of teas in my cupboard to choose from. There are many different types of tea that can help a person relax. My favorite teas are Melissa and Chamomile. I prefer to drink them during the night time because they often result in drowsiness. They are perfect for letting you finally getting a good night’s rest after many sleepless nights.

" A healthy body has a healthy mind"

Staying Healthy

Drinking plenty of water, eating vegetables, and maintaining exercise can help your mind relax. Start off the day with a healthy breakfast, drink at least 8 glasses of water, exercise for at least an hour, and get a good night’s rest in order to stay healthy. You can stay on track every day using your journal to find out how much you’ve made progress!

References

  • “Generalized Anxiety Disorder (GAD).” Anxiety and Depression Association of America, ADAA, adaa.org/understanding-anxiety/generalized-anxiety-disorder-gad.
  • Murphy, Michelle, and Julian G. Mercer. “Diet-Regulated Anxiety.” International Journal of Endocrinology, Hindawi Publishing Corporation, 2013, www.ncbi.nlm.nih.gov/pmc/articles/PMC3762204/.
  • Publications, Harvard Health. “Relaxation Techniques: Breath Control Helps Quell Errant Stress Response.” Harvard Health, Jan. 2015, www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response.
  • “Study Shows Chamomile Capsules Ease Anxiety Symptoms.” National Center for Complementary and Integrative Health, U.S. Department of Health and Human Services, 21 Oct. 2015, nccih.nih.gov/research/results/spotlight/040310.html.

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© 2017 MayaEssam

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    • profile image

      Iten 2 months ago

      This post is extremely helpful to people who are suffering from anxiety and cannot find any advice to support them in what they're going through.

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      MayaEssam 2 months ago

      Thank you, Denise! Ever since I opted for a healthy diet, my anxiety immensely decreased. Try the teas whenever you have a chance.

    • denise.w.anderson profile image

      Denise W Anderson 2 months ago from Bismarck, North Dakota

      Theses are great tips! The only one I haven't used is the teas, but I know others who use them often. For me, having a regular schedule that includes plenty of rest, regular exercise, eating a high quality diet, and self care (including reading and journaling) is vital to managing my anxiety. If I let any of these go, my anxiety increases proportionately.