Fear is a natural human reaction and anxiety is one of the basic human emotions.
Everyone has experienced anxiety at some point: do you remember when you took your last university exam? Or the day you had the job interview?
Do you know what it’s like to be anxious?
According to scientists, about 70% of adults experience stress every single day. How to reduce anxiety effectively? Let’s find out.
How to deal with anxiety?
Anxiety often arises from uncertainty in actions and feelings. First, try to find out what causes this feeling. For example, you are worried about being fired from your job.
Before you panic, look at the facts: look at the state of the market and the area in which your company operates, evaluate the workload now, and predict the task plan for the next month.
And this applies not only to work but to any area in which you feel anxiety. Then, you need to take one of the following techniques:
Overview:
- Breathe!
- Meditate!
- Move!
- Turn off the informational noise
- Change your activities
1) Breathe!
Start consciously inhaling through your nose and exhaling through your mouth. Counting will help you to concentrate on your feelings: inhale for 5 counts, exhale for 5 counts.
Or, close the right nostril with the thumb, inhale the air with the left nostril, and mentally bring the breath to the bridge of the nose, then remove the thumb from the right nostril and close the left nostril with the index finger, exhaling through it. Inhale through one nostril, exhale through the other.
There are many breathing practices, choose what resonates with you. Besides, you can take some Delta 9 hemp gummies that might help to reduce anxiety.
2) Meditate!
No need to sit in the lotus position for hours, it is enough to take a comfortable sitting position. Ten minutes are enough for thoughts to become smooth and calm.
There are many tracks on the Internet with the sounds of nature, birds, and dolphins, there are also special applications with already recorded meditations on the topic of sleep, harmony, calmness, and self-confidence. Use them to improve your practice.
3) Move!
Physical activity is a great way to eliminate disturbing thoughts. These can be the simplest exercises: for example, you can start doing morning exercises every day.
In general, physical activity can “reload” the brain. Also, after training, hormones of joy are produced in the body. It is not necessary to go to the gym for a workout or run in the park, you can dance for 5 minutes. Ten push-ups, 3 minutes plank, quick house cleaning – it all counts.
4) Turn off the informational noise
If you think it is impossible to abandon reading the news at all, we recommend you to do it consciously. It primarily means to receive info in small doses and, for example, choose two or three sources of such information.
In addition, it is better to spend no more than 30 minutes daily on the Internet, preferably even at the same time.
5) Change your activities
It is essential to periodically switch from one type of activity to another – for example, from physical activity to mental one. So, when you go in for sports, there is a restoration of brain functions due to the supply of oxygen.
And with mental stress, the muscular system is restored by improving blood flow to the muscles. A simple alternation of work and study with a small amount of physical activity will improve the functioning of the body’s metabolic processes and at the same time speed up the restoration of the nervous system, helping to strengthen it.
Conclusion
Following your daily routine helps reduce anxiety levels. So, enjoy your hobbies, watch movies, clean up, and go in for sports – try to periodically disconnect from the news flow and take time for yourself and your body. If your anxiety does not go away, consult a doctor – this way, you can quickly understand yourself and solve internal problems! Do not forget that your health is the most valuable thing and going to a specialist is a thing that you do primarily for yourself. There is nothing wrong with asking for help, especially if you cannot cope with your anxiety alone. We all deserve to have a good quality of life.
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