5 Exercises To Manage Anxiety

In order to be able to deal with anxiety we must learn to recognize it. When we start to feel the first symptoms, we will try to go for a walk in the street to clear our minds.

Anxiety is an emotional state that manifests itself in people suffering from worry, anxiety and fear.

These individuals affected by anxiety lose hope when faced with situations over which they feel they have lost control, which makes them feel unsafe.

Dealing with anxiety is no easy task for those who suffer from it all the time.

Although it may seem silly or harmless from an outside point of view, in reality it is difficult to control.

It is considered to be no longer normal when it is uncontrollable and has lasted for more than six months. In this case, it should be treated as a disorder and we should seek the help of a specialist.

Dealing with anxiety is necessary in order to be able to truly enjoy your life. Below we give you some exercises to control it properly.

Symptoms of anxiety

Identifying anxiety is pretty straightforward. Most of us do this automatically. However, we will give you its most important symptoms in case you have any doubts:

• Pain and palpitations in the chest
• Heartache and dizziness
• Nausea and emotional discomfort
• Excessive sweating, suffocation or chills
• Sensation of suffocation and tremors
• Tingling or numbness
• Feeling out of control and going crazy
• Fear (in general and especially of death)

Although anxiety is a difficult emotional state to control, it can be treated even when it is not regular and has not been diagnosed as a disorder.

1. Breathing to manage anxiety

Take a time in your day when you have no activity or responsibility.

During this time, make sure that no one is disturbing you and that you will not be in a rush to finish. It is important that you take the time you need to relax.

• Make yourself as comfortable as possible, whether lying down or sitting.
• When you find the position that works best for you, close your eyes and focus all of your attention on your breathing.
• Concentrate on how the air flows in and out, gently.
• After a few minutes, breathe slowly and bring the air to the lower part of your lungs. Inhale slowly through your nose, hold the air for a few seconds and gradually let it escape.

Repeat the exercise for a few minutes.

This exercise will help you maintain consistent control, but it will also help you deal with the anxiety that comes on suddenly.

2. Walk

Walking is the easiest way to deal with anxiety. You don’t have to go to the gym, buy special clothes, or hire a coach.

This is such a comprehensive exercise that if you do it in the morning, its effects will last throughout the day.

• Try to include one walk a day and take a short walk when anxiety is affecting you.

3. Run

One of the other easiest exercises for dealing with anxiety is running. This sport helps you lose weight and burn calories while promoting the release of serotonin.

This is good because serotonin helps improve mood and mental health. If you incorporate this sport into your life, you will find that it also improves your quality of sleep and increases the hours of rest.

4. Dance

Dancing helps your body release endorphins. This is great because they help you manage anxiety and stress while improving your cardiovascular health.

• You just need to put on some music and start moving. You will see that the more the minutes pass, the more you will feel comfortable and the more you will take the rhythm.
• Even if you don’t practice dancing much, don’t ignore it. Part of learning for anxiety includes daring to do new things, so don’t hesitate.

5. Learn to forget about concerns

Although not strictly physical exercise, it is a key component in managing anxiety. It is important that you learn to deal with situations so that they do not take control of your life.

Know that the majority of the problems that stress us out are usually less serious than we think and that they can take control even when they are not real.

• Your mind is very powerful and can focus a lot of attention on impossible situations just because you care about them.
• Accept that there is no point in being anxious about an unreal concern.
• If you can’t get rid of or deflect the anxiety thought, then try to distract yourself in a bigger way: do an activity or talk with someone.

Basic steps if you are having an anxiety attack

If you are having an anxiety attack, it is very likely that you do not know what to do or how to react. In this case remember:

• Identify the cause for which you are suffering from an anxiety attack.
• Find a way out of this situation, whether it’s breathing or doing some physical activity.

Even though it may seem very difficult to you, little by little you will regain control and you will learn to do it more and more quickly.