Almost all people deal with anxiety from time to time in their lives and this anxiety has almost become a part of people’s lives. We talked to experts about how to identify anxiety (and how to deal with it) and in this article we will describe these things. Stay with us.
If you’re dealing with anxiety, it can be very difficult to keep up, and while there are many ways to reduce anxiety in your life, we’ve found some very specific options that you may want to try.
Listen to this song
It may sound strange, but research shows that listening to this song can reduce anxiety by 65%. Research indicates that music therapy helps to reduce the anxiety of patients under treatment, in addition, this method can also be effective in reducing pain.
Try this: plug in your headphones for a few minutes and then listen to a relaxing song for a few minutes.
Get applications
Anxiety can make you feel like you’re on an island, which is why it can be helpful to talk to someone about how you’re feeling. Some people process things verbally, so talking about what’s going on in your head can help you begin to understand and deal with your anxiety.
“We can catastrophize problems and convince ourselves that our problem is bigger and worse than it really is,” says Dr. Pugh. “I encourage my clients to talk to a trusted friend or A member of their family should speak. By verbalizing our concerns, we will be able to see the reality of our concerns for what they are.”
However, sometimes when you feel anxious, it can be difficult to talk to your friends and family, and treatment can be expensive or overwhelming.
Try this: Download an app like Cups 7 to help you with anxiety and any worries you may have. It is a free training program that allows listeners, other users, group chats and even virtual psychology sessions to listen and help you in times of anxiety.
The app can even help improve your overall health through guided activities and distract you when you feel anxious.
Immerse yourself in the cat-cow movement
The “cat-cow” movement is a yoga pose that is a great way to reduce stress and anxiety; With this movement, you can focus on your breathing.
Studies show that regular yoga exercises can have a significant effect on the level of anxiety in your daily life, with these interpretations, performing yoga movements can be useful for reducing existing anxiety and preventing more in the future.
“A regular yoga practice can teach you how to become aware of the present moment,” says yoga instructor Lauren Zoeller. When you learn to live in the present moment, your body and emotions are better able to deal with anxiety.”
Try this: Use a yoga mat or blanket as a base. Get on all fours on your hands and knees. Your position should be such that your shoulders are in line with your wrists and knees.
Then bend your spine so that your stomach is closer to the ground and move your tailbone, shoulders and head up and look up slowly. After a short pause, slowly bring the chin closer to the chest to move the spine upwards. Repeat this movement slowly for one minute.
Breathe with a gif
Maybe this is an extra task in your opinion, but experts believe that deep breathing can have a serious effect on stress and anxiety.
“Deep breathing allows the brain to receive more oxygen and activates the nervous system, which in turn lowers heart rate and blood pressure, allowing the body to experience a sense of relaxation,” says Dr. Pugh. ”
The nervous system can help you relax, which is definitely helpful when you’re feeling anxious.
Try this: Use the GIF below to focus on your breathing. Take time for this short break and silence your phone while you breathe.
“Two minutes of controlled breathing can significantly change your attitude and instantly reduce your stress levels,” says Zoeller.
Don’t worry about controlling your thoughts, which sometimes makes you anxious. Be kind to yourself and focus on these movements and draw this sweet oxygen into your lungs as hard as you can.
Take a five-minute break
“A regular meditation practice has been proven to help you cope with difficult situations, reduce mental and physical pain, and eliminate common triggers associated with anxiety,” Zoller says.
In fact, one study found that 20 minutes of mental exercise can reduce anxiety levels by nearly 40 percent for four days. Yes. this is very good.
Meditation has long been known for its unique benefits and is completely backed by science. Not sure where to start? It looks like you only need five minutes to get started.
Try this: Dr. Pugh suggests downloading a meditation app to help the process along, or you could try watching a YouTube video on guided meditation. It only takes a few minutes to discover the benefits of meditation and make it a great tool for fighting anxiety.
Turn anxiety into excitement
Studies show that if you’re worried about a big work project, an important appointment, or anything else, traditional methods of anxiety relief may not work as well as we’d like.
Try this: curb your anxiety and turn it into excitement instead. Research on performance anxiety in skilled musicians shows that those who perceive anxiety as a good thing are more likely to perform better.
And honestly, it makes sense: Perceptual metrics and science show that a little stress can actually be beneficial.
We spend a lot of time talking about getting rid of stress and anxiety (which can be real and makes perfect sense), but in reality, these things—in low doses—aren’t actually the worst things for us, as long as we don’t. Let’s understand well.
chew gum
When anxiety overwhelms you, chewing gum may not be the first solution that comes to your mind, but research shows that chewing gum can reduce fatigue, stress and anxiety, and even boost your mood. slow
Among the 101 participants in the study, those who chewed gum showed higher performance and work efficiency than themselves.
One small study concluded that chewing gum helps reduce anxiety and increase alertness, and another study found that chewing gum reduces stress-related reactions in the brain.
Try this: put a piece or two of gum in your mouth and chew and reduce your anxiety and stress.
Use method 1-2-3-4-5
The LETS project, which is a non-governmental organization with the aim of treating mental illnesses, bipolar disorder, trauma, etc., suggests the 1-2-3-4-5 method to deal with nervous attacks and anxiety.
This method involves using all five of your senses and engaging your mind to find peace in the midst of anxiety. Besides, it’s something you can do out loud when you’re alone, or do it in your head.
Try this: Look around the room you are in and name 5 things you see. Next, name 4 things you can touch. Then look for 3 things you can hear, now 2 things you can smell, and finally one thing you can taste.
It may take practice, but Mayo Clinic research shows that trying this technique when you’re feeling anxious can help you focus on your surroundings.
Washing dishes
For many people, washing dishes is like doing laundry or taking out the trash. But a new research has shown that washing dishes, if done with a purpose, can calm the mind and reduce stress.
Researchers at the University of Florida investigated whether washing dishes can be used as a non-ritual, contemplative practice to promote a positive state of mindfulness.
Mindfulness or presence of mind is a common meditation method for focusing and paying attention to emotions and thoughts in the present.
The findings of this research have been published in the journal Mindfulness.
“I have been interested in the phenomenon of mindfulness for many years, both as a researcher and as a carver of revelation,” says Adam Hanley, PhD candidate at FSU College. I was especially interested in how the normal activities of life can be used to improve the state of thinking, and as a result, make the sense of health more and better.”
After conducting this research on 51 students, the researchers found that people who washed dishes with concentration, meaning they focused on the smell of the detergent, the heat of the water and the feel of the dishes, their worry and anxiety decreased by 27% and their mental inspiration increased by 25%.
Stop rushing.
We rush everywhere we want to go, and we are almost addicted to it. Try to spend a day without rushing. Wake up earlier than you think you need to so you have more time to get everything done.
Just be relaxed and enjoy one day even if it’s your day off and see how much fun it is to stop and chat wherever you want, or drive wisely and correctly, or stop when you feel like it. smell the roses
arrive early
When we try to get somewhere in a hurry, we often end up late because we don’t account for the time we have to stay in traffic, possible accidents, and inevitable delays. When you plan to arrive early, not only do you take into account the unexpected, but you also make your commute more enjoyable because you don’t spend it all stressing about being late.
Have a comfortable and effortless morning routine.
When you start your morning by arguing with your spouse or roommate, fussing over your kids or family members, and trying to get dressed and ready in a short amount of time, you’re sure to start your day stressed.
To prevent this from happening, prepare everything the night before: the clothes you need to wear the next day, the lunch you want to take, and take a shower before going to bed. Do everything possible ahead of time so that your morning rush doesn’t cause you trouble.
Go to bed early and don’t watch the news at 11 pm.
The 11 p.m. news is full of stories designed to get your attention and make you anxious about crimes or rising prices or an impending storm. This is not good for your relaxation and will interfere with your ability to fall asleep.
Turn off the TV and go to bed an hour earlier, or read an inspirational article or meditate and think about everything you can be grateful for, and you’ll fall asleep easier.
be regular
Clutter can make you “stupid”. You’re always losing your keys, your desk is cluttered, and you feel bad about your messy house, and it’s going to hurt your sanity.
Set aside at least one day a month to organize your life. Or the next time you can’t find something, instead of spending your time feeling helpless and cluttered, just start cleaning and organizing your space. Of course, both of these will take the same amount of time. And the good thing is that almost always lost objects are found in this process.
final word
Anxiety can have a big impact on your life, even if it’s not something you deal with regularly. If so—and you’re struggling to tell the difference between anxiety and an anxiety disorder—try talking to a doctor or counselor.
Dr. Pugh believes: “Anxiety is often related to a specific event or situation and only lasts for the duration of that situation or event. “Anyone can experience anxiety at some point, such as when a deadline is approaching.”
Anxiety disorders are different in several ways, he says. This disorder can appear for no particular reason, is often long-term, is not situation-specific, and may seem impossible to control, especially if you avoid certain people and situations and don’t worry too much.
Dr. Pugh says: If a person with anxiety does not try to control their anxiety and worry, it may last for at least six months and affect relationships, work or daily activities.
It’s true that anxiety and stress are inevitable, but that doesn’t mean we can’t take steps to prevent its negative impact on our lives.
