Anxiety and stress have become a serious problem, which can affect not only mental but also physical health. Yoga, meditation, and deep breathing prove helpful in fighting these. But what to do when suddenly your heart beats faster while waiting for an interview, or you start sweating in a traffic jam? In such situations, some simple and quick solutions can help you.
1. Adopt correct breathing technique
Breathing techniques are extremely effective in controlling anxiety. This is called diaphragmatic breathing.
How to do?
- Sit in a comfortable position and close your eyes.
- Take a deep breath through the nose and expand the stomach.
- Hold your breath for a few seconds.
- Exhale slowly through the mouth.
- Give light pressure to the abdominal muscles so that as much air as possible comes out.
This technique signals to calm the nervous system and free the brain from stress. A few minutes of exercise can divert your attention from anxiety.
2. Take a walk for a while
Walking is a simple and effective way to reduce anxiety.
Advantages:
- Walking increases the level of endorphin hormones, which improves mood.
- Taking a walk in nature calms the mind and provides relief from negative thoughts.
How to do?
If possible, take a walk in a park or natural environment. This will not only relieve stress but will also make you feel refreshed.
3. Recognize and understand your feelings
It is very important to understand your feelings during anxiety.
How to do?
- Ask yourself: “How am I feeling right now? “Am I scared, angry, or upset?”
- Try to find the reason for your problem.
When you recognize your emotions, the brain becomes active to control it.
4. Do some stretching
Stretching not only relaxes muscles but also reduces mental stress.
How to do?
- Apply light pressure on the palate with the tip of the tongue, which will relieve the tension of the jaw muscles.
- Slowly rotate the head in a circular motion, which will reduce neck stiffness.
- Lightly stretch your shoulders, back, and arms.
Stretching signals the body to relax and relieves the brain of stress.
5. Take help of imagination
Using imagination is a very easy and effective way to overcome anxiety.
How to do?
- Imagine a place where you have felt happiest and calmest, such as a beach or a mountain.
- If it’s hard to remember, imagine the smell of rain, a flowing breeze, or some pleasant experience.
- Take deep breaths and exhale slowly.
This practice calms the mind and takes you out of the present situation.
6. Try the 5-5-5 Mindfulness Technique
Mindfulness helps you focus on your senses.
How to do?
- WATCH: Identify 5 things around you.
- Feel: Touch those 5 things and feel their texture.
- Listen: Listen carefully to 5 different voices.
This technique helps you focus on the present and drives away anxiety.
7. Listen to light music or do something you like
Music has a magical effect on the mind. Listen to your favorite songs or engage in an activity that relaxes you.
Example:
- Listen to meditation music or nature sounds.
- Enjoy activities like sketching, gardening, or writing.
8. Eat light snacks
Some foods can help reduce anxiety.
- Dark Chocolate: Improves mood.
- Green Tea: Calms the mind.
- Nuts and seeds: Naturally regulate mood.
