WHAT IS ANXIETY?
7 SIMPLE WAYS TO RELIEVE ANXIETY
Do you worry excessively? Do you feel agitated? Experiencing restlessness? Having trouble concentrating? You may be experiencing symptoms of Anxiety. Here are 7 simple ways of relieving anxiety.
- Stress hormones:Exercise lowers your body’s stress hormones in the long run, such as cortisol. It also helps release endorphins, which are chemicals that improve your mood and act as natural painkillers.
- Sleep:Exercise can also improve your sleep quality, which can be negatively affected by stress and anxiety.
- Confidence:When you exercise regularly, you may feel more competent and confident in your body, which in turn promotes mental well-being.
Aromatherapy Using essential oils or burning a scented candle may help reduce your feelings of stress and anxiety. Some scents are especially soothing. Here are some of the most calming scents:
- Roman chamomile.
- Ylang ylang.
- Orange or orange blossom.
Reduce your caffeine intake Caffeine is a stimulant found in coffee, tea, chocolate and energy drinks. High doses can increase anxiety (10). People have different thresholds for how much caffeine they can tolerate. If you notice that caffeine makes you jittery or anxious, consider cutting back. Although many studies show that coffee can be healthy in moderation, it’s not for everyone. In general, five or fewer cups per day is considered a moderate amount.
Journaling One way to handle stress is to write things down. While writing down what you’re stressed about is one approach, another is writing down what you’re grateful for. Gratitude may help relieve stress and anxiety by focusing your thoughts on what’s positive in your life.
Practice Mindfulness Mindfulness describes practices that anchor you to the present moment. It can help combat the anxiety-inducing effects of negative thinking. There are several methods for increasing mindfulness, including mindfulness-based cognitive therapy, mindfulness-based stress reduction, yoga and meditation. A recent study in college students suggested that mindfulness may help increase self-esteem, which in turn lessens symptoms of anxiety and depression.
Listening to soothing music Listening to music can have a very relaxing effect on the body. Slow-paced instrumental music can induce the relaxation response by helping lower blood pressure and heart rate, as well as stress hormones. Some types of classical, Celtic, Native American and Indian music can be particularly soothing, but simply listening to the music you enjoy is effective too (22). Nature sounds can also be very calming. This is why they’re often incorporated into relaxation and meditation music.
Deep Breathing Mental stress activates your sympathetic nervous system, signaling your body to go into “fight-or-flight” mode. During this reaction, stress hormones are released and you experience the physical symptoms of stress — your heart beats faster, you breathe quicker and your blood vessels constrict. Deep breathing exercises can help activate your parasympathetic nervous system, which controls the relaxation response. There are several types of deep breathing exercises, including diaphragmatic breathing, abdominal breathing, belly breathing and paced respiration. The goal of deep breathing is to focus your awareness on your breath, making it slower and deeper. When you breathe in deeply through your nose, your lungs fully expand and your belly rises. This helps your heart rate slow down, allowing you to feel more peaceful.
If you are dealing with anxiety, you are not alone. If you need to reach out and talk to someone, give us a call at 504-363-7449 to enroll in our therapy program. It’s okay to seek help. For more ways, check out: https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety#section2