Though stress and anxiety are something that almost everybody has to deal with these days, for some, it can take the form of an anxiety disorder, which is very detrimental to their mental and physical health. Furthermore, many people who don’t have a diagnosable anxiety disorder can also be overwhelmed by severe anxiety and stress, which can negatively impact their social life and career.
Anxiety is a very prevalent problem, the degree of which can be understood by acknowledging that according to a report from The Anxiety and Depression Association of America, about 40 million people in the US are affected by anxiety disorders every year.
If anxiety is something too familiar to you, you have chosen the right post because it outlines multiple tricks and techniques that can be used to relax and calm down from anxiety instantly. So, read on to learn more.
Try some deep breathing exercises
Sometimes anxiety attacks can seem to come out of nowhere, and dealing with them can be challenging. However, knowing even some simple breathing exercises can help you calm your nerves and stay composed instead of having an anxiety attack.
Simply taking three deep breaths can make a lot of difference. You should breathe in slowly through your nose and let your lungs fill with air as your lungs expand. Then hold your breath for a couple of seconds and breathe out slowly through your mouth.
You can also place your hand on your chest and feel it rise and fall as you breathe in and out. Focusing on your breathing and taking deep breaths helps lower your blood pressure and calm down and stay composed in a difficult situation.
Try to counter anxiety through natural substances
Anxiety affects many people around the world, and many of those people have to rely on anti-anxiety medications to counter its effects. However, as you probably know, most pharmaceutical drugs have side effects, and those used to counter the symptoms of mental disorders like anxiety and depression can also lead to dependency.
Therefore, the use of these medications should be avoided unless extremely necessary. Instead, you should try some natural supplements and remedies to help prevent anxiety attacks.
For instance, cannabis can be very effective in helping you calm down. The cannabinoids in weed can trigger the release of certain feel-good hormones like dopamine in your body, which instantly help you calm down and relax.
You should preferrable use CBD dominant, cannabis Sativa strains, which will help you combat anxiety while limiting the euphoric effects of THC. Cannabis is legal in Canada, and you can even order it online from Budmail. So, go on their website, and get some anxiety countering strains for yourself.
Decrease your caffeine intake
Did you know? Coffee can make anxiety worse in some people. Caffeine spikes the Adrenaline levels in your body, which increases our energy levels as well. However, Adrenaline is primarily a stress hormone that can increase your anxiety levels if its levels remain high in your body for extended periods.
Different people are affected differently by caffeine; some are more sensitive to their anxiety, while some may be more resilient.
Coffee is one of the most popularly consumed caffeine sources; however, dark chocolate, chocolate-flavored desserts, and over the counter painkillers can also have high levels of caffeine.
Exercise is very healthy for your body, and it can improve your mental health as well. Exercise helps neutralize your anxiety in two different ways. First of all, it decreases the levels of stress hormones in your body, and secondly, it allows you to take your mind off of the things that make you anxious.
In 2013 a study was done to investigate the relationship between exercising and anxiety. It was discovered that where anxiety on its own isn’t as effective and anti-anxiety medications when it is combined with these treatments, it can be considerably more effective than them alone.
Listen to your favorite music
Music can also have a very soothing effect on your mind and body, helping counter anxiety to some extent.
Multiple studies have shown that listening to music positively impacts mental and physical health; however, there are some inconsistencies in the results, especially when the type of music and music genre is considered.
Listening to music according to your preferences elevates your mood; studies show that listening to calm and soothing music without lyrics is the best for your mental health.
Visualize a happy place
Guided imagery is another effective technique that can be used for anxiety management, and studies have shown it is effective. All you have to do is imagine a happy place in your head, and think about it when you feel stressed and anxious.
In 2015, a study investigated the impact of guided imagery combined with music on workplace anxiety. After a nine week-long experiment, it was concluded that the group which used guided imagery and music to deal with anxiety showed significant improvement in stress management, and the average cortisol levels in their body also remained lower than the group who did not use any coping mechanism to deal with anxiety.
Start doing yoga
Yoga is an especially beneficial exercise when it comes to anxiety management. According to a review from 2015, which involved over 25 studies, yoga could contribute to lower blood pressure and a decreased heart rate. Moreover, it can significantly reduce the cortisol levels in your bloodstream as well.
Yoga can also reduce cytokines in the blood, which are molecules that your immune system releases in response to stress.
Take a break and spend more time in nature
These days our routines are very stressful, and it is very common for people to be overwhelmed by anxiety. Working in the same conditions every day, doing the same stressful work can take a toll on your mental health; therefore, you should prioritize taking a break now and then and spending some time in nature.
Being in a natural environment with fresh air and no thought of your stressful work routine can help with stress management, and it can boost your resilience against anxiety as well.