All of us have wrestled with anxiety at some time or other. But for those with generalized anxiety disorder, anxiety can be overwhelming and constant, affecting even the smallest things in life.
The Anxiety and Depression Association of America website reports that generalized anxiety disorder affects 6.8 million adults, which is roughly 3.1 percent of the U.S. population, in any given year. Women are twice as likely to be affected by generalized anxiety disorder, the ADAA said.
One way to combat anxiety and stress is to count backwards from ten to zero. While you are slowly counting backwards, inhale and exhale after you say each number. Rhythmic counting allows you to concentrate on your breathing, but also forces you to slow down and calm the thoughts racing through your mind.
2) Creative visualization
Try some creative visualization with positive affirmations. Sit or lie down. Take 10 deep breaths and on the exhale visually release the word anxiety or stress coming out of your mouth. When you inhale, visualize peace or calmness. Now, say out loud or to yourself, "I am relaxed and centered." Say this 10-25 times or until you feel relaxed.
3) Take a walk
Talk a long walk and mingle with nature. Walk around your block or walk outside your office. This allows space between you and the situation that may be causing you anxiety. If the weather is poor, take a walk indoors at the mall. If you think you might be tempted to buy something at the mall, leave your wallet in the car and hidden from view.
4) Soak in the tub
How about a hot bath? Light a candle and draw a hot bath. Take your time in the tub and turn off your phone. The world can live without you for 20 or 30 minutes while you recharge your mental batteries.
5) Write it out
Buy a journal and write down your feelings. What is causing your anxiety? Is it work or is home life? Write about how you feel, and what situation has triggered your feelings of stress. Also write down possible solutions. If your job is causing you stress, write about the situation.