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  • Home
  • About Us
    • Meet Alexa
    • Meet Danielle
    • Meet Jordan
    • Meet Luisa
    • Meet Monique
    • Meet Padma
    • Updated COVID-19 Response for Therapy
    • Employment at Modern Change
  • Services
    • Adolescents and Teens
    • Brainspotting
      • What To Expect in a Brainspotting Therapy Session
    • Family Counseling
    • Individual Therapy
      • Counseling for Anxiety
      • Help for Friends & Family of Addicts
      • Trauma Therapy
      • Mindfulness-Based Therapy
      • Therapy for Depression
    • LGBT Affirming Therapy
    • Life Changes & Transitions
      • Counseling for New Mothers
    • Cognitive Behavioral Therapy (CBT)
    • Relationships
      • PreMarital Counseling
    • Substance Use Help
    • Clinical Supervision
    • Teletherapy
  • Getting Started
    • Client Portal
    • Modern Change Therapy FAQs
    • Practice Policies & Privacy Information
    • Rates and Insurance
  • Resources
    • FREE Tips and Tools
    • Books
    • Mental Health Links
    • NC Hopeline
    • Physical Health Links
    • Treatment Search
    • Video Resources
  • Contact
  • Blog
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919-576-0084

monique@modernchangenc.com

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Top 5 Ways to Reduce Anxiety

March 22, 2020 by Monique Porter Leave a Comment

therapy to reduce anxiety durham NC 27707

It’s rare that any of us will get through life without experiencing anxiety at some point. It is so important to learn skills to reduce anxiety.  Especially right now due to corona virus, health anxiety for many is higher than it has ever been.  But some people have the burden of dealing with anxiety on a daily basis. Whether it’s over something big or insignificant, anxiety stops us from living a normal life full of joy and potential.

Here are 5 ways you can work to reduce anxiety:

1. Recognize You Are in Control

When you are in the grips of anxiety, it feels very much like it has total control over you. But the reality is, you are in control. Your mindset is everything. While external events can trigger our emotions, ultimately, we have the choice whether we allow those emotions to take control over our behaviors or not. So the good news is, you don’t have to suffer with anxiety, you simply have to decide to show it who’s really boss.

2. Diaphragmatic breathing

This physical strategy is very helpful to relax in stressful situations. While breathing, focus on breathing into the belly while keeping your shoulders down and relaxed. As opposed to expanding your chest, focus on letting your abdomen expand while inhaling.

Guided meditations are also a powerful tool to reduce anxiety.  Here is a short video of a guided anxiety-reducing meditation.

3. Move Your Body

Exercise is a great way to alleviate the muscle tension that goes along with chronic anxiety. Plus, exercise releases feel good chemicals in your body like serotonin. But don’t sweat it, you don’t have to do a grueling workout at the gym to gain these benefits. Just a half hour a day of walking, biking, swimming or yoga can significantly help to reduce anxiety.  Even if you’re stuck at home right now, there are so many free YouTube videos for home workouts you can do online from the comfort of your house.

4. Start a Gratitude Journal

Get into the habit of writing down three to five things you are grateful for each night before retiring. This is a simple way to train your mind to focus on all of the good that surrounds you. It can be even more beneficial to write down specific things you are grateful for that happened during that day.  For example, saying I am grateful that I have a loving partner is not always as powerful as writing down something they did that day to make you feel loved.

5. Speak with a Professional

The cure for any physical or psychological ailment is to get to the root cause of it, not simply manage the symptoms. A therapist can help you access your inner world to uncover what is triggering your fear and also offer coping tools and strategies.

If you or a loved one is interested in exploring treatment, please contact me today. I would be happy to speak with you about how I may be able to help.

Modern Change offers therapy for anxiety in Durham, NC.

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Filed Under: Anxiety, meditation, psychotherapy Tagged With: anxiety, anxietytherapy, meditation, mindsetreset, psychotherapy, reduceanxiety, socialdistancing

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5316 Highgate Dr. Suite 221
Durham, NC 27713

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