The feeling of anxiety uneasiness, dread, fear, or an inexplicable sense of impending doom can be deeply unpleasant.
Anxiety presents itself as an upset stomach with heart palpitation on overstand then, hot and cold flashes or even panic attack the discomfort and distress can extremely challenging.
Chronic or severe symptoms be a sign of General Anxiety Disorder (GAD) which affects close to 40 million adults in the US and according to the World Health Organization WHO 1 in 13 globally.
Thankfully there are effective therapies and medications as doctors and healthcare professionals determine the best treatment option that is right for you
Some lifestyle changes that can help lessen anxiety over time can provide natural anxiety relief the moment the mind. Such as
- Regular Medication
- Physical Activity
- Spending Time Outdoors
- Making a few Food Swaps
- Deep Breathing
- Distraction Techniques
Thinking of yourself as a firefighter
- When you feel anxious order, anxiety level flames out of your body or mine start with some cool breaths breathe in and out, deeply and slowly.
- When you slow down your breathing, you try to trick your body into thinking that you are relaxing or going to sleep.
Calm your body
Try some yoga techniques, or take a tennis ball and rub it under your foot or bend your back. Find gentle ways to calm your body suggests by doctors.
Talk it out
It is proof that simply talking out your emotions or feelings can help you calm down stop this is easier to do when you share your feeling with others.
Anxiety is like a red flag, saying that something needs attention don’t ignore these signs contact a professional to help or a therapist.
Sometimes you have to let anxiety come and go, like riding a wave. Remember that it will fade and that this shall too pass.
Practice mindfulness techniques. Stay calm and set your mind that it is all ok you will overcome this by keeping this positive attitude you can handle your anxiety.
6 Best Anxiety Exercises
1. Take some deep breaths
- When we are tensed or anxious add breed becomes rapid and shallow.
- Deep valley breathing helps decrease anxiety by stimulating body relaxation response, lowering our heart rate and blood pressure.
- It is a powerful technique that works because we can’t breathe deeply and be anxious at the same time.
There are many variations to try follow these steps
- Inhale deeply for a count of four.
- Hold your breath for a count of four.
- Exhale for a count of four.
- Repeat several times.
2. Go for a walk
- Exercise is one of the best anxiety remedies, immediate and long-term.
- Going for a walk creates a diversion from worries and releases muscle tension.
- Grab your headphones or earbuds on the way-out studies show that listening to music brings on calming effects.
- Long-term regular exercise triggers the release of feel-good neurochemicals in the brain, building up resilience against stormy emotions.
- Healthy eating boosts confidence and mood after the walk.
- Jogging, Running or any physical-related activity gets you moving count research once a week can help it significantly improve anxiety symptoms and can make a difference.
3. Muscles relaxation
When you feel anxious, you might also notice strain or tension in your muscles. This muscle stress can make your anxiety more difficult to manage in the movement you are expecting it. By revealing the pressure in your muscles, you can usually reduce your anxiety levels. Thes steps for muscles relaxation are
- Set in a quiet and comfortable place.
- Close your eyes and focus on your breathing.
- Breathing slowly into your nose and out of your mouth.
- Use your hand into a tight fist and squeeze your fist tightly.
- Hold your squeezed face for a few seconds.
- Notice all the tension you feel in your hand.
- Slowly open your finger and be aware of how you feel.
- You may notice a feeling of tension leaving your hand.
- Eventually, your hand will feel lighter and more relaxed stop.
Relaxation is a skill you learn. Much like physical exercise, it takes practice. Choose any anxiety exercise and try it until you are feeling less anxious if one exercise doesn’t work try a different one.
4. Relax by visualizing
- Find your happy place.
- Painting a mental picture of your place that makes you feel relaxed can actually calm your brain and body.
- When you start to feel anxious sit in a quiet and comfortable place.
- Think of your ideal place to relax.
- While it can be any place in the world, real or imaginary, it could be an image in your mind it should be an image that finds you very calming, happy, peaceful, and safe.
- Think of all the small details you find if you were there.
- Think about how the place would smell, feel, and sound.
- Once you have a good picture of your happy place close your eyes and take slow and regular breathing to your nose and out of your mouth.
- Be aware of your breathing and continue to focus on the place you have imagined in your mind until you feel your anxiety lifting visit this place in your mind whenever you feel anxious.
5. 54321 Anxiety exercise (Equal Breathing)
- Another form of breathing death stems from the ancient practice of pranayama yoga is equal breathing.
- This means you are inhaling for the same amount of time as you’re exhaling.
- You can practice equal breathing from a sitting or lying down position.
- Whichever position you choose, make sure that you get comfortable.
- Close your eyes and pay attention to the way you normally breathe for several breaths
- Slowly count 54321 as you inhale through your nose and exhale for the same 5-second count.
- As you inhale and exhale be mindful of the feelings of fullness and emptiness in your lungs.
6. Yogic breathing pranayama
- Yoga is a Wellness practice with ancient roots, and breathing is at the heart of each variation of yoga.
- One form of yoga, pranayama, includes multiple breathing variations that may help with anxiety. Some of these include lengthened exhale and equal breathing and nostril breathing.
Benefits of Anxiety Exercise
Anxiety is normal but highly subjective, human emotion. When normal anxiety serves a beneficial and adaptive person, anxiety can also become cause tremendous suffering for millions of people.
- Exercise for anxiety relief may help a person manage certain anxiety symptoms, such as muscle tension, increased heart rate, and rapid breathing.
- Breathing exercises help foster deep, even breeds that promote diaphragmatic breathing.
- This exercise may reduce anxiety and help per person to relax by restoring a typical breathing pattern.
- Anxiety exercise can help reduce symptoms of a panic attacks and generalized anxiety.
- Slow breathing techniques can increase the feeling of comfort and relaxation by reducing anxiety and depression.
- Anxiety Exercises can normalize breathing and allow an individual to control their symptoms.
Anxiety disorders are among the most common mental health problems in the United States, affecting about 40 million individuals although doctors can successfully treat this condition, only four in 10 people with anxiety seek treatment.
The next level of anxiety can trigger stress hormones including adrenaline and cortisol. During an anxiety attack, people may take a rapid swallow breath affecting the balance of oxygen and carbon dioxide.
A person may also experience a pounding heartbeat and a feeling of impending doom, contributing to more anxiety. It’s important that you should practice any one of the anxiety exercises above to remain healthy.