Worry is one of the hardest things to deal with. There doesn't seem to be a way for us to think clearly and deal with this anxiety when our minds are in a state of anxiety.
If you or someone you know is suffering from anxiety, fear, or panic attacks, you can remove the anxiety from your life by inserting the following tips in your life. Eventually, these tips will become your daily habits.
Start with the Breath
Our breath is one of the greatest powers given to us. Our breath and mind are so interconnected that we can relax our mind and body by breathing slowly and deeply.
You will feel more comfortable when you try this a few times. Deep breathing activities activate our parasympathetic nervous system, thereby normalizing our heart rate and relaxing our muscles.
1. Change our anxious thoughts
Start by watching your thoughts. If you witness what you are thinking, you will easily notice what kind of thoughts bother you. It is very difficult for us to understand what is going on when our mind is in a very busy and chaotic state, but we have the power to control it.
This takes some work and is often difficult to get started. But you have the power to destroy your anxious thoughts. If you see a disturbing thought running through your mind, get ahead of it, stop it, and immediately replace it with a good thought.
For example, if you start thinking, 'I feel very angry and restless today', immediately try to replace that thought with the thought 'I feel safe and comfortable. Even smile to yourself and let your body know that you are comfortable.
2. Practice the 7-2-11 Relaxation Breathing Technique
This wonderful and relaxed breathing technique may sound like a calculation, but the 7-2-11 technique is all about the timing of your breathing.
Breathe slowly through your nose, count to 7, hold this breath for 2 seconds, and then, when you reach 11, exhale with a big 'huuuuu' sound that will come out of your mouth.
This technique is like a natural sleeping pill, it relaxes your entire nervous system. It may take some time to get the timing right, but the more you try, the more power you'll get. Practice this technique 4 to 8 times a day.
3. Fill Your Gasoline
Eating is critical to the proper functioning of our body and mind. Just as our cars need benzene to move, we also need to fill the tank for our body and mind systems to function properly. When we are under stress and pressure, our bodies need nourishment more than ever.
Foods like oats and bananas will provide a strong and slow flow of energy. Try to avoid caffeine, sugar, and fast food stimulants. These are foods that will lower your energy and cause you more anxiety.
Try to replace coffee with water or herbal teas. Start slowly reflecting on your daily life and after a while, you will find that applying it gives you more pleasure than drinking coffee.
4. Move
Doing sports is a very successful activity in reducing tension and stress in your body. If you are feeling anxious, doing sports or moving will be enough to activate the adrenaline in you. After exercising, you will begin to secrete endorphins and the happiness hormone serotonin.
The most effective way to secrete the hormone serotonin is through doing sports every day. Stress hormones such as cortisol will decrease in this way, and you will start to feel happier and more comfortable. You can choose 1 or 2 sports that fit your lifestyle.
If you have the opportunity to do sports outside (such as walking, cycling, or running) it will be much better for you. If you do not have the necessary motivation for this, you can join a group or ask a friend to join you for a while.
Activities such as yoga and pilates also allow you to take action by emptying your mind. By acquiring such new habits and activities, you can lead a healthier and happier life. By acquiring such habits, you can achieve a healthier and happier life.
5. Sleep Like a Baby
It may be more difficult to do something like this when your body is tense and your mind is full. It will help you to turn off the lights and light the candles before going to bed.
evening time; Instead of television, internet, and smartphones, try to spend time with a book or a warm bath. If so much silence bothers you, a little meditation and relaxing music won't hurt.
When you lie in bed, tell your body to relax from head to toes. Keep saying and practicing this, and a very comfortable sleep will be waiting for you.
Reference: www.mentalhelp.net/blogs/5-strategies-for-managing-anxiety/
