How many times have you felt that constraining feeling in your chest? How many times has your breathing accelerated and your brain feels like a whirlwind? The above signs are a few telltale symptoms of anxiety. However, being anxious and being diagnosed with anxiety are two different things. Anxiousness can be a passing feeling, anxiety is underlying and can spring up at any moment.
Seeking professional help for frequent bouts of anxiety is highly recommended but there are certain widely accepted ways to deal with anxiety. Medication can be a great way to deal with anxiety but there are other ways like practicing mindfulness, having a balanced life and a balanced meal, cutting back on bad habits like smoking, drugs etc. In this article, 5 ways which are clinically tested and proven to mitigate the effects of anxiety are detailed here.
● Do breathing exercises:
One of the major symptoms of anxiety are shortness of breath, rapid beating of the heart etc. Therefore, doing pranayam or just doing normal breathing exercises like inhaling and exhaling three times just to calm and steady the nerves. Breathing deeply sends a message to your brain that you are breathing normally and therefore, it culls down on the amount of stress chemicals or maybe, adrenaline that it releases.
You can do breathing exercises in any position. But, sitting or lying down will give a signal to your body that you are okay. An example of a breathing exercise can look like, lie on the bed or on the floor and slowly breathe in and breathe out, regulating your breath. Download and try out a breathing exercise app from breathwrk which will help you learn and experience the power of breathing with guided exercises that are backed by science and research.
● CBD products
The use of CBD products has become more and more popular over recent years. CBD is a chemical found in the cannabis plant that has been proven to be effective for managing anxiety and other related conditions. CBD oil is one of the most commonly used treatment methods among anxiety sufferers. The CBD plant has been around since 3200 BC and is said to have health benefits.
CBD oil is an alternative treatment to help people cope with anxiety. It has a calming effect that can help reduce the symptoms of anxiety and promote overall mental health.
CBD also has promising therapeutic benefits for other mental illnesses like depression, PTSD, and schizophrenia. It works as a neuroprotectant, which means it helps protect neurons from dying or being damaged. If you are looking for the best brand to buy CBD products, then you must opt for Essentia Pura.
● Cognitive therapy:
This refers to changing your negative beliefs, changing your thought process. It’s more like purging yourself of all negative thoughts and beliefs which lead to unhealthy consequences. For example, someone with social phobia may feel constrained in a social setting and this can trigger anxiety. This therapy involves positive self-talk, mental health care, taking measures to tackle fears and take on challenges.
Anxiety is not a good feeling and when it is a part of you, the world can seem like it’s harsh, difficult and sometimes, even apocalyptic. Medication and seeking professional help is essential.
● Sleep schedule has to be rigid:
Make sure that you get a good 8 hours of sleep every day and this will drastically improve your mood. Your body demands a good rest and therefore, sleep schedule has to be meticulously met with. If you have trouble sleeping, then practicing a routine and following it will make you sleep better. Try the following steps:
- Shut off your devices one hour before sleeping
- Adopt a night skincare routine
- Practice meditation
- Do yoga which can induce sleep
- Have a bed that is comfortable
- The temperature in the room mustn’t be stuffy. It should be cool.
● The 5 4 3 2 1 technique:
This is a proven method for keeping your anxiety in check. The 5 4 3 2 1 technique can be used when the anxiety reaches a high point. For grounding yourself and calming down your nerves, name 5 things you can see , feel 4 things, hear 3 things, 2 things you can smell and 1 thing you can taste. The last two can be tricky to do, so imagine them.
Imagine the smells and imagine the tastes. The aim of this exercise is how being mindful of your senses can actually calm you down. When your mind starts to focus on other stuff, the anxiety is naturally brought down. This will slow down your heart rate, keep your breathing in check etc.