Start with some deep breathing
Anxiety changes our breathing pattern to rapid and shallow. Deeper belly breathing will help to reduce anxiety by simply stimulating the body and creating a more relaxed response. It will help reduce the heart rate and reduce the blood pressure, resulting in a calmer you. This method is powerful and it puts the steering mechanism into your court. It’s not possible to breathe deeply and stay anxious. You can try a variety of variations including:
Deeply inhaling to the count of 4. Hold your breath to the count of 4. Exhale to the count of 4 and repeat four times.
Go For A Walk
Exercise is a great way to help reduce anxiety. It can help immediate and long term. Talking a walk will divert your attention away from anxiety and help you to change your focus. It will release muscle tension as well. Use headphones or earbuds and listen to soothing music that calms you while you’re walking.
In the long term, exercise will help to release the feel-good neurons in the brain and help you to build up resilience against emotion. Exercise can also be mood-boosting and help you to gain confidence. Exercise can be as simple as washing the car, taking a hike, gardening, or any other form of movement.
According to research, just 30 minutes of exercise 3 to 5 days per week can greatly reduce your anxiety symptoms. Even if you have to break it into three sets of ten minutes it helps!
Sip Chamomile Or Green Tea
Chamomile works wonders as a sleep aid. The compound Matricaria is found in chamomile tea and helps by binding the brain receptors to the brain similarly to that of Valium or other sedatives. Many patients with GAD or general anxiety disorder have found great relief with chamomile supplements. Used for 8 weeks it is an ideal way to reduce anxiety and can help improve their mood. Ask your doctor about such supplements if you’re struggling with anxiety.
Green tea has long been used in Chinese medicine for depression. Containing the amino acid L-theanine, it can help to reduce stress, lower the blood pressure and reduce muscle tension. CBD oil has been found to have a similar effect on anxiety and depression. Purchase high-quality CBD oil.
Distraction is an ideal way to reduce anxiety. It can help to divert your attention from distressing emotion or thoughts and it’s easy to do. Run your fingers over a fuzzy or comforting surface, spin your fingers around the edges of your phone, wash your hands in cold water, draw or color on a piece of paper. Your brain can’t be in 2 places at a time so it works by diverting your attention away from something that this causing anxiety.
Regardless of what the cause of your anxiety is, you can pause and meditate to reanchor your mind and body to the present.