Anxiety is a feeling of unease, such as worry or fear, which is our mind and body’s natural reaction to stressful situations. It’s normal to feel anxious from time to time, but what if the feeling of being worried and upset manages to overwhelm you and anxiety and anger take over? How can you then calm down?
Some people recommend taking measures such as drinking less caffeine. They also prioritize quality sleep and exercise — yoga is considered to be tremendously beneficial when dealing with anxiety due to its ability to improve your breathing and to relax your mind. Furthermore, breathing techniques have proven effective for those experiencing anxiety attacks. Here are seven simple ways to quickly reduce your anxiety and relax.
Practice Deep Breathing Exercises
When you’re anxious, you start to take quick and shallow breaths, which causes you to feel even more nervous. Taking deep breaths will help slow your heart rate and lower your blood pressure. That’s why you should practice some deep breathing exercises.
Try to breathe in through your nose for four counts. You should feel your abdomen expand during this time. Hold your breath for another two counts, then breathe out through your mouth for four counts. Feel the tension leaving your body as you exhale. Do this exercise several times until you feel calm and relaxed. It will help bring your heart rate back to normal so that you can relax and sleep easily.
Try CBD Products
Many people have recently turned to CBD to ease their anxiety symptoms. CBD is found in the cannabis plant, but typically it includes trim to no amounts of THC, so you don’t have to worry that it might get you “high.” You can try using THC-free CBD products such as CBD oil, tinctures, softgels, or gummies and explore their anti-anxiety properties.
If you’re interested in trying CBD oil for your anxiety, talk to your doctor. They can help you figure out the starting dosage suitable for you.
Lack of sleep can make anxiety worse, so it’s essential to get a good night’s rest. Go to bed at the same time each night, as this helps regulate your body clock. Furthermore, avoid using your computer or TV as a “sleep aid” — the blue light from these devices can disrupt your sleep patterns. Relax by exercising during the day, meditating, or reading a book before bedtime.
It is best to practice yoga every day, but if you can’t do it daily, at least try to do it as often as possible. Yoga is very beneficial when dealing with stress and anxiety due to its ability to improve your breathing and relax your mind. It also promotes inner peace and balance in your body and mind.
The yoga poses can be adapted to suit beginners, so there is no pressure to perform the poses perfectly. You can also consult an experienced yoga teacher for advice on how to perform the poses correctly.
Meditation is one of the most effective ways of relieving anxiety and stress, as it allows you to focus on something other than the things that are causing it. It also improves mental abilities such as memory, creativity, attention span, and problem-solving skills.
- Find a quiet place where you won’t be disturbed and settle down comfortably.
- Close your eyes and focus on your breathing.
- Count each breathing cycle — one complete exhalation and inhalation is counted as one cycle.
Remember to bring your mind back gently to the breath counting if you find it wandering off. Practice meditating for as long as you like — ten minutes every day is excellent for starters. The most important thing is not to force yourself into anything — just try to relax.
Write Everything Down
If your mind is filled with negative thoughts, writing everything down will allow you to eliminate some of them, making room for positive thoughts again. You can scribble down all of your worries on a piece of paper — they don’t have to make any sense at all, just get them out of your head!
Once you have written everything down, crumple up the paper and throw it away. You will feel much lighter without all of those worries weighing down on your shoulders! Many people have found this technique incredibly helpful when dealing with anxiety and stress. After all, there is nothing better than getting rid of all those pesky worries.
Unleash Your Creativity
The process of creating something new may seem daunting at first, but it will help distract your mind and keep it busy with something other than stressful thoughts and problems. You can create whatever comes into your mind — sketch a picture or a drawing, or make a collage out of pictures or shapes cut out from magazines and newspapers. You could also start a new hobby — take up painting or learn how to dance or play an instrument, for example.
Everyone experiences anxiety at some point in their lives. Stress and worries that come along with the challenges of everyday life are inevitable. Still, an important step is to start monitoring your symptoms and learning how to manage them, so they don’t take over.
We hope that the tips provided above will help you calm down more effectively the next time you experience anxiety. However, if you start to notice that it affects your relationships or work or school performance, don’t hesitate to consult a medical professional. This way, you will get expert advice and learn about the best ways to take care of your mental health.