These 10 Ways Will Help You Calm Your Mind During Anxiety!
Being nervous for a presentation or while speaking to strangers is normal, but what should you do when you feel intense panic and restlessness while even talking to friends? Study says that about 40 million Americans live with an anxiety disorder. Anxiety is more than occasional worry or fear. It can be a generalized anxiety disorder, which means intense worrying about anything. The second type of anxiety disorder is panic. Panic means that the person suffers from sudden episodes of fear, trembling, sweating, shaking, or heart palpitations. It is difficult to deal with anxiety, and thus, here are the ways to deal with it and calm your mind:
1) Stay In The Now
Anxiety occurs when you think about the future. The best way to deal with it is to stop thinking about what will happen and stay in the moment. Psychologist Tamar Chansky, says that when you start feeling the anxiety ask yourself: What is happening now? Are you feeling safe at the moment? If you respond yes, then you should postpone your worries for later, and address those later.
2) Rename The Happening
Panic attacks might make you feel like you are dying or having a heart attack. In those moments, you need to call it for what it is. You can say to yourself, “I am having a panic attack, it is harmless, and I cannot do anything about it. It will pass.” Panic attacks are the opposite of death; it is your body activating the fight or flight response, which is going to keep us alive.
3) Avoid Caffeine & Alcohol
Caffeine is an anxiety inducer. Alcohol, on the other hand, changes the level of serotonin and other neurotransmitters in your brain. If you have frequent episodes of anxiety, it is best to avoid coffee and alcohol altogether. Remember, healthy mind resides in a healthy body.
4) Write Down Your Thoughts
When feeling anxious or having a panic attack, it is best to write what you are feeling. The idea is to take it all out of your system, the thoughts that make you feel anxious. It will help you understand the thoughts that lead you to anxiety. It is also a great way to deal with negative feelings and can reduce stress.
5) Deep Breathing
Deep breathing will help you calm down. You might have heard about various breathing exercises, the time to put them to the test is now. Even if you can’t follow any particular exercise, it is important to practice deep breathing. Breathing in and out will relax you.
6) The 3-3-3 Rule
When anxious, look around, name three things you see. Then, three sounds you hear, and in the end, the three body parts. This trick will help you center your mind and will make you concentrate. It will bring you back to the present moment and will calm you.
7) Do Anything
Anxiety is a train of thoughts going haywire. They run mostly in the negative direction and make you feel anxious. When something like this happens, you should do any physical task. Take a walk, stand straight, dance a little, throw a piece of trash, anything that will break the chain of thoughts will help you fight anxiety.
8) Stay Away From Sugar
Research has shown that eating too much sugar can worsen your anxious feelings. Thus, no matter how tempting it feels to grab chocolate when stressed, you should avoid it by all means. Drink water or eat protein, but stay away from extra sugar.
9) Watch A Funny Video
With mobile phones in hand and internet connection everywhere, it is a simple yet proven formula to beat anxiety. Whenever stress takes over, watch some funny videos of your favorite show. Laughter is the best medicine; practicing this technique might as well make you implement the theory.
10) Second Opinion
Call a friend, a family member, or anyone who would listen. Tell them about your worries, ask them their opinion about it. Saying your worries out will make them fade a little. Also, once you know that you have the support of your loved ones, it will naturally go away.
Mental health is as important as physical health. If you are already suffering from any of the mental health issues or even think you are mentally healthy, it is advisable to visit a therapist. It will help you cope with things better personally as well as professionally.