Anti-Anxiety Workout – EverydayHealth.com

Anxiety can be overwhelming and cause many physical and emotional side effects. When you can’t stop worrying, you can’t sleep and you may even feel sick to your stomach. While an anxiety disorder should be monitored and treated by a qualified professional, exercise can be part of an effective treatment plan to help manage your anxiety symptoms.

Exercise and Anxiety: What the Research Says

“Exercise won’t cure anxiety or depression, but the physical and psychological benefits can improve the symptoms,” explains Sally R. Connolly, LCSW, a therapist at the Couples Clinic of Louisville in Kentucky. “Research shows that at least 30 minutes of exercise three to five days a week can significantly make a difference.” Some studies have suggested that regular exercise can help alleviate anxiety as much as anxiety medications, and the anxiety-relieving effects of exercise may last longer than those of drugs.

Exercise and Anxiety: Who Benefits

While everyone can reap psychological benefits from exercise, research suggests that people who may see the biggest improvements in anxiety symptoms are those who:

• Exercise consistently for at least several weeks
• Are not already physically active
• Have severe anxiety
• Do aerobic exercise, such as jogging, swimming, or dancing

Exercise has also been shown to be effective in managing symptoms of depression, which frequently affects people with anxiety disorders.

Exercise and Anxiety: How Exercise Helps

“Anxiety is usually linked to an increased heart rate,” notes Connolly. “Exercise can be very helpful with calming people’s heart rate.”

During exercise, your heart rate shoots up, but over time, as your fitness level improves, your heart begins to work more efficiently. As a result, your resting heart rate between exercise sessions eventually becomes slower. Improved heart and lung function due to regular aerobic activity are often associated with a greater sense of overall well-being, which can help offset feelings of anxiety.

Even short bursts of exercise — just 10 to 15 minutes at a time — can improve your fitness and your mood. Connolly recommends that her patients get a total of 30 minutes of exercise a day, which can be broken into 10-minute blocks if necessary, between six and seven days a week.

Exercise can even help prevent anxiety disorders from beginning in the first place. One study showed that regular exercisers were at a 25 percent reduced risk of depression and anxiety disorders over a five-year period. Not surprisingly, exercise has also been found to improve mental clarity and concentration, both of which may be negatively affected by anxiety. Chemicals released in the brain during exercise may help improve the ability to focus and deal with stressful situations, thereby lessening the risk of anxiety and depression.

Exercise and Anxiety: Anti-Anxiety Workouts

Any exercise can help diminish anxiety, but Connolly says aerobic exercise that really gets your heart rate up will be the most beneficial. Some good aerobic exercises that can help manage anxiety are:

• Swimming
• Biking
• Running
• Brisk walking
• Tennis
• Dancing

“Dancing is a great exercise, and it has a lot of other side benefits. And it’s great when you dance with other people,” notes Connolly, since socializing can also boost your mood.

Though not aerobic, yoga can help offset anxiety symptoms. Yoga combines physical movement with meditation and deep breathing to help calm the mind and alleviate worry.

While weight training and other strengthening exercises are important for your overall health, they don’t seem to offer as much anxiety relief as activities that get your heart rate going.

We all know that exercise is good for the body, and now research shows that it’s also good for the mind. In addition to managing your anxiety with a doctor’s help, exercise is a powerful tool you can use to enhance your physical and mental health.

A Way to Ease Severe Chronic Anxiety?

By Kayla McKiski

HealthDay Reporter

THURSDAY, June 13, 2019 (HealthDay News) — Everyone experiences anxious moments now and then. But for those with Generalized Anxiety Disorder (GAD), the worry is frequent and overwhelming, often interfering with everyday activities.

Now, a small study suggests that these burdensome feelings can be quelled with a little heart-pumping activity.

The study found that just a half hour of vigorous exercise might do the trick. For the study, 35 young adults with suspected but undiagnosed GAD (subclinical GAD) ran on a treadmill for 30 minutes at high intensity, then spent 30 minutes sitting. They completed questionnaires on their feelings of worry, anxiety, energy and fatigue before and after each session.

Both men and women emerged less anxious and worried and more energetic after the workout. For women, the improvements were even stronger.

Nearly 7 million adults in the United States have GAD, with women more likely to be affected. But only about 40% get treatment for it, and research has focused on alternative therapies.

Continued

Researchers said their study is the first to show positive effects for young men with subclinical GAD. The findings support previous research about the benefits of exercise for women with GAD.

“Several plausible mechanisms have been suggested” to explain the anxiety-easing benefits of exercise, said study lead author Matthew Herring, a lecturer in sport, exercise and performance psychology at the University of Limerick in Ireland.

These reasons include exercise’s effects on brain chemicals such as serotonin and dopamine, which are involved in mood. Exercise is also “a distraction from the anxiety-provoking aspects of daily life,” he added.

Dr. Zachary Jacobs, an adolescent medicine specialist at Stony Brook University Children’s Hospital in New York, was not involved with the study but reviewed the findings.

“While a majority of studies do show a positive impact of exercise on anxiety levels, it may not be as beneficial as traditional western medicine treatments of medication and therapy,” he said.

Jacobs was not surprised by the findings, noting that his mood lightens when he works out.

“On a personal level, when I exercise routinely I appreciate an overall lower anxiety level and improvements in my mood, and many of my patients have experienced similar benefits,” Jacobs said.

Continued

But do these effects last?

Herring said the benefit is biggest right after a workout.

“The strongest effects appear to be 10 to 30 minutes following completion of exercise,” he said. “But there is some evidence that effects may be delayed. “

Herring noted that aerobic exercise could have a cumulative benefit, reducing anxiety symptoms in a wide range of adults. For other types of exercise, the effects are still unclear.

“Less is known about the effects of a single bout of resistance exercise or Pilates on anxiety outcomes, and this is something that our ongoing research will address,” Herring said.

The study was published recently in the journal Medicine & Science in Sports & Exercise.

Best Bets, Getting Started, and More

Anxiety is stressful. In many cases, the stressful nature of anxiety can actually make the anxiety itself worse, resulting in a negative feedback loop. This is especially true for people who experience “breathlessness,” or trouble catching their breath during anxiety attacks.

Learning to control your breathing during periods of high anxiety can help you control your anxiety more effectively. Deep breathing and other breathing techniques have been shown in multiple studies to help reduce anxiety, stress, and negative emotions in a wide variety of patients. By adding deep breathing exercises to your daily routine, you may be able to reduce your anxiety symptoms easily and quickly.

Breathing Exercises to Help Anxiety

Breathing exercises help you focus on a major cause of many physical symptoms of anxiety: your breath. People with anxiety tend to breathe high in their chest, resulting in shallow, “panting” breaths. This can lead to hyperventilation, which includes symptoms like breathlessness, light-headedness, and an inability to think straight. Controlling your breathing can minimize these symptoms and help you reduce both mental and physical anxiety symptoms. 

Continued

Deep or Belly Breathing

Deep breathing is the process of filling your lungs fully, helping to slow your breathing and prevent hyperventilation.

Step 1: On a comfortable surface, sit or lay down.

Step 2: Place one hand on your ribs and one on your stomach, just below your ribs. 

Step 3: Breath in slowly through your nose and focus on filling the deepest parts of your lungs. Pay attention to your hands; the hand on your stomach should be moving, but not the hand on your chest. 

Step 4: Breath out through your mouth, which your lips in a tight circle. Exhale all of your air.

You can repeat this exercise three to ten times in one sitting. Don’t try to rush through it; the goal is to focus on your breathing and slow it down.

Calming Breathing

Focusing on even, regular breathing can help just as much as deep breathing. This exercise is a helpful way to calm yourself if you feel significant anxiety or you suspect you may be about to have a panic attack.

Continued

Step 1: Sit or lie down somewhere comfortable where you are fully supported, such as a bed or an armchair. If you are wearing tight clothing that make it hard to breathe, loosen those items.

Step 2: Place your feet roughly hip-width apart, such as on the floor spread out or with your knees bent on the bed. 

Step 3: Keep your arms away from your sides, such as on the arms of a chair.

Step 4: Breath in deeply and slowly through your nose for a count of five. If you can’t reach a count of five, count as high as you comfortably can.

Step 5: Without stopping or holding your breath, immediately start breathing out through your mouth for a count of five. 

Repeat this for up to five minutes.

4-7-8 Breathing

Counting can give you something to focus on outside of your anxious thoughts. If you notice that you are breathing too quickly, you can use 4-7-8 breathing to slow down and reverse hyperventilation.

Continued

Step 1: While sitting or lying down comfortably, place one hand on your stomach and one on your chest. 

Step 2: Breathe in deeply through your nose, expanding your stomach, for a count of four.

Step 3: Hold your breath for a count of seven.

Step 4: Breath out through your mouth for a count of eight, focusing on completely emptying your lungs. 

You can repeat this several times until you feel calm.

Roll Breathing

If you are having trouble accessing the deeper parts of your lungs, roll breathing can help you find this space and calm down.

Step 1: Lie flat on a comfortable surface. Bend your knees so you can place your feet flat, and put one hand on your chest and one on your stomach.

Step 2: Breathe into your lower lungs, so the hand on your stomach moves but the hand on your chest does not.

Step 3: Continue breathing in so that your chest also expands, raising your other hand as well.

Step 4: Breath out, letting both hands fall.

Repeat this process several times, or until you feel calm. 

Safety Considerations

Breathing too quickly can cause you to hyperventilate, no matter how deeply or shallowly you are breathing. Breathing exercises should be slow to help prevent hyperventilation. 

It’s also possible to strain muscles around your lungs by breathing too deeply. Breathing should be comfortable; if you notice an uncomfortable stretch while breathing, avoid breathing that deeply.

Can exercise help treat anxiety? – Harvard Health Blog

Chances are good that you, or someone you know, is dealing with anxiety. One in five Americans over 18, and one in three teenagers 13 to 18, reported having a chronic anxiety disorder during the past year. And when I talk to college students, they’re not at all surprised that a whopping 63% of students felt tremendous anxiety during their freshman year, according to a report by the National College Health Association.

The toll of anxiety can be high: it increases a person’s risk for other psychiatric disorders like depression, and can contribute to diabetes and cardiovascular problems. One sobering study shows that people with anxiety tend to be more sedentary and do less intense forms of physical activity, if any. That’s ironic, because lacing up your sneakers and getting out and moving may be the single best nonmedical solution we have for preventing and treating anxiety.

As a psychiatrist who studies the effects of exercise on the brain, I’ve not only seen the science, I’ve witnessed firsthand how physical activity affects my patients. Research shows aerobic exercise is especially helpful. A simple bike ride, dance class, or even a brisk walk can be a powerful tool for those suffering from chronic anxiety. Activities like these also help people who are feeling overly nervous and anxious about an upcoming test, a big presentation, or an important meeting.

How does exercise help ease anxiety?

• Engaging in exercise diverts you from the very thing you are anxious about.
• Moving your body decreases muscle tension, lowering the body’s contribution to feeling anxious.
• Getting your heart rate up changes brain chemistry, increasing the availability of important anti-anxiety neurochemicals, including serotonin, gamma aminobutyric acid (GABA), brain-derived neurotrophic factor (BDNF), and endocannabinoids.
• Exercise activates frontal regions of the brain responsible for executive function, which helps control the amygdala, our reacting system to real or imagined threats to our survival.
• Exercising regularly builds up resources that bolster resilience against stormy emotions.

The details

So exactly how much exercise does one need to protect against episodes of anxiety and anxiety disorders? While pinpointing this is not easy, a recent meta-analysis in the journal Anxiety-Depression found that people with anxiety disorders who reported high-level physical activity were better protected against developing anxiety symptoms than those who reported low physical activity. Bottom line: when it comes to treating anxiety, more exercise is better.

If you’re just starting out, don’t despair. Some research also shows that just a single bout of exercise can help ease anxiety when it strikes.

Which type of exercise you choose may not matter greatly. Studies point to the effectiveness of everything from tai chi to high-intensity interval training. People experienced improvement no matter which types of activity they tried. Even general physical activity is helpful. The important thing is to try activities and keep doing them.

To maximize the benefits:

• Choose something enjoyable so you will do it repeatedly, building resilience.
• Work toward getting your heart rate up.
• Work out with a friend or in a group to reap the added benefit of social support.
• If possible, exercise in nature or green space, which further lowers stress and anxiety.

While scientific studies are important, you don’t need to consult a chart, statistics, or an expert to know how good you feel after working up a sweat. Remember those feelings and use them as motivation to do something physical every day. Time to get up and get moving!

Follow me on Twitter @jratey

Exercising to relax – Harvard Health

How does exercise reduce stress? Surprising answers to this question and more.

How does exercise reduce stress, and can exercise really be relaxing?

Rest and relaxation. It’s such a common expression that it has become a cliche. And although rest really can be relaxing, the pat phrase causes many men to overlook the fact that exercise can also be relaxing. It’s true for most forms of physical activity as well as for specific relaxation exercises.

Exercise is a form of physical stress. Can physical stress relieve mental stress? Alexander Pope thought so: “Strength of mind is exercise, not rest.” Plato agreed: “Exercise would cure a guilty conscience.” You’ll think so, too — if you learn to apply the physical stress of exercise in a controlled, graded fashion.

How exercise reduces stress

Aerobic exercise is key for your head, just as it is for your heart. You may not agree at first; indeed, the first steps are the hardest, and in the beginning, exercise will be more work than fun. But as you get into shape, you’ll begin to tolerate exercise, then enjoy it, and finally depend on it.

Regular aerobic exercise will bring remarkable changes to your body, your metabolism, your heart, and your spirits. It has a unique capacity to exhilarate and relax, to provide stimulation and calm, to counter depression and dissipate stress. It’s a common experience among endurance athletes and has been verified in clinical trials that have successfully used exercise to treat anxiety disorders and clinical depression. If athletes and patients can derive psychological benefits from exercise, so can you.

How can exercise contend with problems as difficult as anxiety and depression? There are several explanations, some chemical, others behavioral.

The mental benefits of aerobic exercise have a neurochemical basis. Exercise reduces levels of the body’s stress hormones, such as adrenaline and cortisol. It also stimulates the production of endorphins, chemicals in the brain that are the body’s natural painkillers and mood elevators. Endorphins are responsible for the “runner’s high” and for the feelings of relaxation and optimism that accompany many hard workouts — or, at least, the hot shower after your exercise is over.

Behavioral factors also contribute to the emotional benefits of exercise. As your waistline shrinks and your strength and stamina increase, your self-image will improve. You’ll earn a sense of mastery and control, of pride and self-confidence. Your renewed vigor and energy will help you succeed in many tasks, and the discipline of regular exercise will help you achieve other important lifestyle goals.

Exercise and sports also provide opportunities to get away from it all and to either enjoy some solitude or to make friends and build networks. “All men,” wrote St. Thomas Aquinas, “need leisure.” Exercise is play and recreation; when your body is busy, your mind will be distracted from the worries of daily life and will be free to think creatively.

Almost any type of exercise will help. Many people find that using large muscle groups in a rhythmic, repetitive fashion works best; call it “muscular meditation,” and you’ll begin to understand how it works. Walking and jogging are prime examples. Even a simple 20-minute stroll can clear the mind and reduce stress. But some people prefer vigorous workouts that burn stress along with calories. That’s one reason ellipticals are so popular. And the same stretching exercises that help relax your muscles after a hard workout will help relax your mind as well.

Autoregulation exercise and stress relief

Regular physical activity keeps you healthy as it reduces stress. But another special sort of exercise known as autoregulation exercises can also reduce stress.

Stress comes in many forms and produces many symptoms. Mental symptoms range from worry and irritability to restlessness and insomnia, anger and hostility, or sensations of dread, foreboding, and even panic.

Mental stress can also produce physical symptoms. Muscles are tense, resulting in fidgetiness, taut facial expressions, headaches, or neck and back pain. The mouth is dry, producing unquenchable thirst or perhaps the sensation of a lump in the throat that makes swallowing difficult. Clenched jaw muscles can produce jaw pain and headaches. The skin can be pale, sweaty, and clammy. Intestinal symptoms range from “butterflies” to heartburn, cramps, or diarrhea. Frequent urination may be a bother. A pounding pulse is common, as is chest tightness. Rapid breathing is also typical, and may be accompanied by sighing or repetitive coughing. In extreme cases, hyperventilation can lead to tingling of the face and fingers, muscle cramps, lightheadedness, and even fainting.

The physical symptoms of stress are themselves distressing. In fact, the body’s response to stress can feel so bad that it produces additional mental stress. During the stress response, then, mind and body can amplify each other’s distress signals, creating a vicious cycle of tension and anxiety.

Because the root cause of stress is emotional, it is best controlled by gaining insight, reducing life problems that trigger stress, and modifying behavior. But stress control can — and should — also involve the body. Aerobic exercise is one approach; physical fitness will help promote mental fitness. But there is another approach: you can learn to use your mind to relax your body. The relaxed body will, in turn, send signals of calm and control that help reduce mental tension.

Autoregulation exercises are a group of techniques designed to replace the spiral of stress with a cycle of repose. Several approaches are available.

Breathing exercise reduces stress

Even without formal meditation and controlled breathing, the gentle muscle stretching of yoga can reduce stress. “Full service” yoga is even better. But if that’s not your thing, simple breathing exercises can help by themselves. Rapid, shallow, erratic breathing is a common response to stress. Slow, deep, regular breathing is a sign of relaxation. You can learn to control your respirations so they mimic relaxation; the effect, in fact, will be relaxing.

Here’s how deep breathing exercises work:

1. Breathe in slowly and deeply, pushing your stomach out so that your diaphragm is put to maximal use.

2. Hold your breath briefly.

3. Exhale slowly, thinking “relax.”

4. Repeat the entire sequence five to 10 times, concentrating on breathing deeply and slowly.

Deep breathing is easy to learn. You can do it at any time, in any place. You can use deep breathing to help dissipate stress as it occurs. Practice the routine in advance; then use it when you need it most. If you find it helpful, consider repeating the exercise four to six times a day — even on good days.

Progressive muscular relaxation

Stressed muscles are tight, tense muscles. By learning to relax your muscles, you will be able to use your body to dissipate stress.

Muscle relaxation takes a bit longer to learn than deep breathing. It also takes more time. But even if this form of relaxation takes a little effort, it can be a useful part of your stress control program. Here’s how it works:

Progressive muscle relaxation is best performed in a quiet, secluded place. You should be comfortably seated or stretched out on a firm mattress or mat. Until you learn the routine, have a friend recite the directions or listen to them on a tape, which you can prerecord yourself.

Progressive muscle relaxation focuses sequentially on the major muscle groups. Tighten each muscle and maintain the contraction 20 seconds before slowly releasing it. As the muscle relaxes, concentrate on the release of tension and the sensation of relaxation. Start with your facial muscles, then work down the body.

Forehead

Wrinkle your forehead and arch your eyebrows. Hold; then relax.

Eyes

Close your eyes tightly. Hold; then relax.

Nose

Wrinkle your nose and flare your nostrils. Hold; then relax.

Tongue

Push your tongue firmly against the roof of your mouth. Hold; then relax.

Face

Grimace. Hold; then relax.

Jaws

Clench your jaws tightly. Hold; then relax.

Neck

Tense your neck by pulling your chin down to your chest. Hold; then relax.

Back

Arch your back. Hold; then relax.

Chest

Breathe in as deeply as you can. Hold; then relax.

Stomach

Tense your stomach muscles. Hold; then relax.

Buttocks and thighs

Tense your buttocks and thigh muscles. Hold; then relax.

Arms

Tense your biceps. Hold; then relax.

Forearms and hands

Tense your arms and clench your fists. Hold; then relax.

Calves

Press your feet down. Hold; then relax.

Ankles and feet

Pull your toes up. Hold; then relax.

The entire routine should take 12 to 15 minutes. Practice it twice daily, expecting to master the technique and experience some relief of stress in about two weeks.

Exercise, health, and stress

Few things are more stressful than illness. Many forms of exercise reduce stress directly, and by preventing bodily illness, exercise has extra benefits for the mind. Regular physical activity will lower your blood pressure, improve your cholesterol, and reduce your blood sugar. Exercise cuts the risk of heart attack, stroke, diabetes, colon and breast cancers, osteoporosis and fractures, obesity, depression, and even dementia (memory loss). Exercise slows the aging process, increases energy, and prolongs life.

Except during illness, you should exercise nearly every day. That doesn’t necessarily mean hitting the gym or training for a marathon. But it does mean 30 to 40 minutes of moderate exercise such as walking or 15 to 20 minutes of vigorous exercise. More is even better, but the first steps provide the most benefit. Aim to walk at least two miles a day, or do the equivalent amount of another activity. You can do it all at once or in 10- to 15-minute chunks if that fits your schedule better. Add a little strength training and stretching two to three times a week, and you’ll have an excellent, balanced program for health and stress reduction. And if you need more help with stress, consider autoregulation exercises involving deep breathing or muscular relaxation. Remember, too, that mental exercises are the time-honored ways to cut stress (see box).

Popular beliefs notwithstanding, exercise is relaxing.

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How to Reduce Anxiety with Exercise: Workouts and Benefits

There are tons of anxiety treatments out there. But what if you want to reduce your stress levels, like, yesterday? Here’s how working out can curb your anxious feelings.

Working out 101

Simply put, exercise causes your brain to release feel-good chemicals. This helps boost energy and decreases stress levels. Working out can also alleviate feelings of depression and negativity, according to a 2020 study.

Happy chemicals

In the immortal words of Elle Woods in “Legally Blonde,” “Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t shoot their husbands.”

Exercise does indeed spur the release of endorphins and decrease your levels of the stress hormone cortisol.

Working out also produces brain chemicals called endocannabinoids — the same chemicals mimicked by cannabis. The increased dopamine levels might make you feel more optimistic.

Full body buzz

Exercise can work wonders for your noggin. Research shows exercise activates frontal regions of the brain that help control the amygdala. This can relieve pent-up feelings of tension, stress, and anxiety.

Regular exercise can also change the default state of your nervous system, making it more balanced. When you work out, your muscles release lactate. This changes the way you react to things that might normally cause anxiety.

What about panic attacks?

Studies show people who exercise regularly may be more resistant to acute anxiety. In some cases, exercise can decrease the intensity and frequency of panic attacks — heck yes!

Any kind of exercise can have positive mental health effects. Still, you might prefer some workouts more than others. Here are some awesome options.

1. Running

Ever heard of a “runner’s high”? It’s somewhat legit. Running can calm your mind and have a lasting impact on feel-good neurotransmitters. Researchers believe this is because runners have the aerobic capacity to hold a steady pace for a long time.

Building up your fitness level through regular running may also help protect against depression. Some research suggests that low cardiorespiratory fitness levels contribute to the onset of depression.

What does the science say?

In a small 2008 study, ultramarathoners, moderate regular exercisers, and nonexercisers walked or ran for 30 minutes. Everyone’s mood improved after just one session.

Keep in mind that it might take some training before you can hit the high. Your body needs time to build stamina.

2. Yoga

Research shows a steady yoga practice can significantly reduce anxiety, stress, and symptoms of depression.

Best benefits of yoga

A 2018 study found that yoga can increase mindfulness and feelings of satisfaction with life. The same study also found that yoga can:

• lower heart rate
• lower blood pressure
• reduce stress responses
• prevent anxiety and depression
• increase energy and feelings of well-being

It’s also an awesome way to reduce anxiety while developing strength and breathing stamina.

3. Tai chi

This ancient Chinese martial art includes meditation and rhythmic breathing. One study found that tai chi can:

• promote relaxation
• lower blood pressure
• reduce stress and anxiety
• improve a depressed mood
• increase endorphin levels

4. A walk in the great outdoors

Whether you’re going for a nature walk or doing yoga in your yard, outdoor exercise has additional mental health benefits. A 2015 study found that young adults who went on a 50-minute nature walk felt less anxious afterward.

Nature perks

A 2009 study found that participants who did a 20-minute nature walk had lower stress hormone levels than participants who were in the city.

Time in nature can:

• lower pulse rate
• lower blood pressure
• lower levels of cortisol
• lower sympathetic nerve activity

5. Make it a family affair

Happy hour is great, but exercising together is bomb. A 2017 study found that group movement releases endorphins. Research has also found that exercising with friends motivates us to develop healthy behaviors. Double win!

Give these group workouts a go:

• yoga
• cycling
• walking
• hiking
• biking
• dance
• kickboxing
• water aerobics

You don’t need to commit to hour-long workout seshes on the daily. Research suggests that exercising for about 30 minutes three or four times per week can be enough to improve mood.

Motivation tips:

• Do something you enjoy. If you hate your workout, you’re not going to put your all into it. Pick an activity that keeps your attention.
• Don’t consider it a chore. Instead, view it as a way to feel happier and more confident.
• Find distractions. A 30-minute session on the elliptical will fly by when you’re watching a TV show or rocking out to a bangin’ playlist.
• Work out with a friend. Group workouts can increase feelings of joy. Planning exercise dates will also hold you more accountable.
• Put it in your planner. Make it feel like something you can’t miss instead of a last-minute decision.
• Work out where you feel comfortable. You don’t have to join a gym. You can have a killer workout in the comfort of your own home.
• Be patient with the process. Set small, realistic goals. This will motivate you to hit your targets and keep going strong.

Is exercise not cutting it? Don’t worry. Working out isn’t your only option. There are other ways to reduce anxiety ASAP.

Progressive relaxation

This technique can be uber-relaxing. Research has shown it’s an effective way to ease anxiety and depression.

Here’s how you do it:

1. Tense and release each muscle group in your body, starting at your toes and working your way up.
2. Try to keep your mind space clear.
3. Focus on your breath.

Four-square breathing

Four-square breathing (aka box breathing) is a mindful breath exercise. It can help you chill out ASAP.

Try this:

1. Sit upright.
2. Slowly inhale through your nose.
3. Hold your breath for a slow count of four.
4. Slowly exhale through your mouth.
5. Hold your breath for a count of four.
6. Repeat as needed.

Listen to your favorite song

What’s a song that makes you feel happy no matter what? Turn it up! Research suggests music can lower levels of cortisol and ease stress and anxiety.

Write it out

Journaling can be therapeutic AF. Writing out your thoughts is a good way to explore what you’re feeling. This can help you process the roots of your anxiety.

Get creative

Art therapy can reduce stress and help you manage negative emotions. Do anything that tickles your creative fancy. Grab an adult coloring book, play an instrument, paint, or take an online art class.

If you’re feeling that anxious itch, a workout might be just what you need to de-stress. Science says working out may help lessen anxiety while giving you a boost of energy.

The goal is to feel better, so don’t put too much pressure on yourself if you’re not up for a full workout. Start slow, experiment with types of movement, and enjoy the ride.

Depression and anxiety: Exercise eases symptoms

Depression and anxiety: Exercise eases symptoms

Depression and anxiety symptoms often improve with exercise. Here are some realistic tips to help you get started and stay motivated.

By Mayo Clinic Staff

When you have depression or anxiety, exercise often seems like the last thing you want to do. But once you get motivated, exercise can make a big difference.

Exercise helps prevent and improve a number of health problems, including high blood pressure, diabetes and arthritis. Research on depression, anxiety and exercise shows that the psychological and physical benefits of exercise can also help improve mood and reduce anxiety.

The links between depression, anxiety and exercise aren’t entirely clear — but working out and other forms of physical activity can definitely ease symptoms of depression or anxiety and make you feel better. Exercise may also help keep depression and anxiety from coming back once you’re feeling better.

How does exercise help depression and anxiety?

Regular exercise may help ease depression and anxiety by:

• Releasing feel-good endorphins, natural cannabis-like brain chemicals (endogenous cannabinoids) and other natural brain chemicals that can enhance your sense of well-being
• Taking your mind off worries so you can get away from the cycle of negative thoughts that feed depression and anxiety

Regular exercise has many psychological and emotional benefits, too. It can help you:

• Gain confidence. Meeting exercise goals or challenges, even small ones, can boost your self-confidence. Getting in shape can also make you feel better about your appearance.
• Get more social interaction. Exercise and physical activity may give you the chance to meet or socialize with others. Just exchanging a friendly smile or greeting as you walk around your neighborhood can help your mood.
• Cope in a healthy way. Doing something positive to manage depression or anxiety is a healthy coping strategy. Trying to feel better by drinking alcohol, dwelling on how you feel, or hoping depression or anxiety will go away on its own can lead to worsening symptoms.

Is a structured exercise program the only option?

Some research shows that physical activity such as regular walking — not just formal exercise programs — may help improve mood. Physical activity and exercise are not the same thing, but both are beneficial to your health.

• Physical activity is any activity that works your muscles and requires energy and can include work or household or leisure activities.
• Exercise is a planned, structured and repetitive body movement done to improve or maintain physical fitness.

The word “exercise” may make you think of running laps around the gym. But exercise includes a wide range of activities that boost your activity level to help you feel better.

Certainly running, lifting weights, playing basketball and other fitness activities that get your heart pumping can help. But so can physical activity such as gardening, washing your car, walking around the block or engaging in other less intense activities. Any physical activity that gets you off the couch and moving can help improve your mood.

You don’t have to do all your exercise or other physical activity at once. Broaden how you think of exercise and find ways to add small amounts of physical activity throughout your day. For example, take the stairs instead of the elevator. Park a little farther away from work to fit in a short walk. Or, if you live close to your job, consider biking to work.

How much is enough?

Doing 30 minutes or more of exercise a day for three to five days a week may significantly improve depression or anxiety symptoms. But smaller amounts of physical activity — as little as 10 to 15 minutes at a time — may make a difference. It may take less time exercising to improve your mood when you do more-vigorous activities, such as running or bicycling.

The mental health benefits of exercise and physical activity may last only if you stick with it over the long term — another good reason to focus on finding activities that you enjoy.

How do I get started — and stay motivated?

Starting and sticking with an exercise routine or regular physical activity can be a challenge. These steps can help:

• Identify what you enjoy doing. Figure out what type of physical activities you’re most likely to do, and think about when and how you’d be most likely to follow through. For instance, would you be more likely to do some gardening in the evening, start your day with a jog, or go for a bike ride or play basketball with your children after school? Do what you enjoy to help you stick with it.
• Get your mental health professional’s support. Talk to your doctor or mental health professional for guidance and support. Discuss an exercise program or physical activity routine and how it fits into your overall treatment plan.
• Set reasonable goals. Your mission doesn’t have to be walking for an hour five days a week. Think realistically about what you may be able to do and begin gradually. Tailor your plan to your own needs and abilities rather than setting unrealistic guidelines that you’re unlikely to meet.
• Don’t think of exercise or physical activity as a chore. If exercise is just another “should” in your life that you don’t think you’re living up to, you’ll associate it with failure. Rather, look at your exercise or physical activity schedule the same way you look at your therapy sessions or medication — as one of the tools to help you get better.
• Analyze your barriers. Figure out what’s stopping you from being physically active or exercising. If you feel self-conscious, for instance, you may want to exercise at home. If you stick to goals better with a partner, find a friend to work out with or who enjoys the same physical activities that you do. If you don’t have money to spend on exercise gear, do something that’s cost-free, such as regular walking. If you think about what’s stopping you from being physically active or exercising, you can probably find an alternative solution.
• Prepare for setbacks and obstacles. Give yourself credit for every step in the right direction, no matter how small. If you skip exercise one day, that doesn’t mean you can’t maintain an exercise routine and might as well quit. Just try again the next day. Stick with it.

Do I need to see my doctor?

Check with your doctor before starting a new exercise program to make sure it’s safe for you. Talk to your doctor to find out which activities, how much exercise and what intensity level is OK for you. Your doctor will consider any medications you take and your health conditions. He or she may also have helpful advice about getting started and staying motivated.

If you exercise regularly but depression or anxiety symptoms still interfere with your daily living, see your doctor or mental health professional. Exercise and physical activity are great ways to ease symptoms of depression or anxiety, but they aren’t a substitute for talk therapy (psychotherapy) or medications.

Sept. 27, 2017

Show references

1. Cooney GM, et al. Exercise for depression. JAMA. 2014;311:2432.
2. Peterson DM. The benefits and risks of exercise. https://www.uptodate.com/contents/search. Accessed Sept. 15, 2017.
3. Greer TL, et al. Improvements in psychosocial functioning and health-related quality of life following exercise augmentation in patients with treatment response but nonremitted major depressive disorder: Results from the TREAD study. Depression and Anxiety. 2016;33:870.
4. Schuch FB, et al. Exercise as treatment for depression: A meta-analysis adjusting for publication bias. Journal of Psychiatric Research. 2016;77:42.
5. Understand physical activity, exercise and your heart. Society for Cardiovascular Angiography and Interventions. http://www.secondscount.org/healthy-living/physical-activity-exercise#.WbGhPWeWzRF. Accessed Sept. 7, 2017.
6. Physical activity and health. Centers for Disease Control and Prevention. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm. Accessed Sept. 7, 2017.
7. Exercise for mental health: 8 keys to get and stay moving. National Alliance on Mental Illness. https://www.nami.org/Blogs/NAMI-Blog/May-2016/Exercise-for-Mental-Health-8-Keys-to-Get-and-Stay. Accessed Sept. 7, 2017.
8. Exercise for stress and anxiety. Anxiety and Depression Association of America. https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety. Accessed Sept. 7, 2017.
9. Zschucke E, et al. Exercise and physical activity in mental disorders: Clinical and experimental evidence. Journal of Preventive Medicine and Public Health. 2013;46:512.
10. Anderson E, et al. Effects of exercise and physical activity on anxiety. Frontiers in Psychiatry. 2013;4:1.
11. Hall-Flavin DK (expert opinion). Mayo Clinic, Rochester, Minn. Sept. 19, 2017.

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90,000 How To Get Rid Of Anxiety And Anxiety + 5 Best Exercises

Modern man is faced with manifestations of anxiety and neuroses many times more often than a few decades ago. The number of calls to psychologists and psychotherapists in order to get rid of anxiety and anxiety is constantly growing all over the world. What is the reason for all this? After all, we live in a relatively safe world, the level of well-being of the population is gradually increasing, there is no daily threat to life – it would seem, live and rejoice!

However, statistics show that it is during the war that the number of neuroses and mental disorders is minimal.The organism in this case has only one task – survival, it is focused only on this. Evolution made man adaptive, taught him to fight, hide and get food. However, despite the fact that now all this is not so relevant, the brain still lives by instincts. One of them – “run or fight” – and leads to the whole variety of reactions of the body, which are usually called manifestations of vegetative-vascular dystonia.

How to get rid of anxiety and anxiety: the reasons for their occurrence

From the point of view of physiology, anxiety is an excess in the body of the hormone cortisol, which is secreted by the adrenal glands.Failures in their work happen, but more often the increased level of anxiety is caused by other reasons, for example:

• Chronic stress caused by problems at work or with loved ones;
• overwork and exhaustion of the body;
• significant events in life, both positive and negative;
• distortions of thinking and maladaptive beliefs, leading to problems with self-esteem, communication, self-realization and many others;
• low level of physical activity, bad habits, etc.d.

On our website you can take an alarm level test (Beck alarm scale)

How to deal with anxiety

Chronic anxiety over time can cause malfunctions in the body, manifestations of VSD, panic attacks and many other troubles that worsen the quality of life. So it is better not to go to extremes and start working on reducing it as early as possible. Below are five effective and proven exercises recommended by reputable psychologists and psychotherapists.Performing them regularly will help reduce anxiety levels and get rid of the constant anxiety that interferes with living and working fully.

Diaphragmatic breathing

We’ll start with the need to develop the skill of diaphragmatic breathing. With severe anxiety, fright or stress, a person begins to breathe shallowly and rapidly, using only the upper part of the lungs. Without going into medical terminology, we can say that with such breathing, hyperventilation occurs – the consumption of more oxygen than the body requires.This leads to a decrease in the level of carbon dioxide in the blood, which in turn can cause hypoxia, in which the brain experiences a lack of oxygen.

A similar condition can lead to dizziness, derealization, increased anxiety and other symptoms from the body in a stressful situation. Frightened by the manifestations of hypoxia, a person in an anxiety disorder is able to wind himself up even more, which closes the circle of anxiety, from which it becomes more and more difficult to get out.

Having learned to breathe in a measured and calm manner with your stomach, you will be able to break this vicious circle and eventually get rid of constant anxiety.In the article on diaphragmatic breathing, you can learn how to master this skill, as well as find the most detailed instructions in both text and video formats. The use of belly breathing is important both in everyday life and in a state of stress, when you need to quickly recover.

Technique “Here and Now”

It’s no secret that modern man spends a lot of time in automatic mode. Most of his life he is busy chewing his thoughts, ignoring the information received from the senses.He is waiting all the time – lunch, the end of the working day, Friday, vacation. The mental gum in the head becomes habitual and does not even seem to be something wrong. According to statistics, about 60 thousand thoughts come to a person’s head every day. But do these thoughts carry at least something useful or productive, do they help to live happily? Unlikely. Most of them are repeated day after day, they are absolutely secondary.

Everything would be fine, but looped negative thoughts can eventually lead to the development of neuroses, anxiety or obsessive-compulsive disorder.Having no way out, these thoughts daily oppress our consciousness and waste a huge amount of energy on their useless “processing” by the brain. As a result, by the middle of the day, the body is exhausted, tired and lack of strength for any further activity.

Developing Mindfulness

The “here and now” technique can help to divert the focus of attention from disturbing thoughts to the senses: touch, hearing, smell, sight. You will begin to observe the world around you, pay attention to the little things and details that you did not notice before.Ultimately, this will lead to a more conscious life in which you are always passionate about what you are doing in the present moment. Only in this way can you enjoy life and learn to appreciate every moment.

On our website, you can find instructions for developing the Here and Now skill and exercises to help you learn to be in the moment. Mindfulness is practiced throughout life, you cannot master it once and for all. However, you can constantly develop your ability to enjoy what we do, hear or see.It will also have a significant impact on reducing anxiety levels.

Change of motor stereotype

Hypodynamia is the scourge of modern society. Sedentary work, personal transportation, and bad habits tend to reduce physical activity during the day. This is bad in itself, as it can lead to excess weight and the development of many cardiovascular and other diseases, but it also directly affects the formation of excessive anxiety.

Sports and physical activity will help to strengthen the cardiovascular system, as well as contribute to the burning of excess adrenaline produced by the body.Also, regular exercise will minimize the appearance of muscle blocks and clamps. Chronic muscle tension has an extremely negative effect on the emotional state, which you can read about in the article on the removal of muscle blocks.

In other words, increasing physical activity will be required to maintain emotional health and relieve anxiety. It can be classes in the gym or pool, football or tennis. Even if this is not possible, you can go for a run in the evening or just climb the stairs at a good pace several times a day instead of the elevator.

Get rid of anxiety and anxiety by spending time on it regularly

Negative thoughts can literally occupy the mind, forming chronic anxiety and irritability. By all means preventing their appearance, trying to be distracted and avoiding such thoughts, we only increase our anxiety. It is necessary to understand that by starting to avoid everything that in some way can cause disturbing thoughts, we only make ourselves worse. Therefore, the only correct solution would be to in every possible way prevent manifestations of avoidant behavior, over and over again living those situations that inspire anxiety.

The same goes for thoughts. Dealing with obsessive thoughts with distractions is a bad idea and can lead to OCD. If, for example, we think about something negative and try to drive this thought away from ourselves, then it only clings more strongly to our consciousness. This is how our brain is arranged and it is impossible to drive away “wrong” thoughts by force of will.

Daily 30 minutes dedicated to alarm

Cognitive Behavioral Therapy offers a clever solution to this problem: hospitably letting disturbing thoughts enter your mind, but for a limited time.Try to set aside 30 minutes a day at the same time for your anxiety. Allow it to be at home in your mind, to feel that you are not fighting it, but accepting. And for 30 minutes try to unwind all the plots, ideas and thoughts that disturb you, bringing them to the most frightening end. Try to be as anxious and frightened as possible.

And what happens? Sooner or later, you will notice that it has become terribly boring for you to invent and banish frightening stories in your mind.Anxiety will turn into boredom, an unwanted stress for the brain. And it is designed in such a way that it tries in every possible way to minimize energy costs. In summary, the benefits of doing this exercise regularly are as follows:

• Getting used to the fact that anxiety will be “booked” at the same time every day will reduce anxiety the rest of the time;
• living frightening thoughts and situations in the head, which in itself will reduce the fear of these events;
• Formation of a new attitude to anxiety: to live, not fight, not be distracted from it;
• Formation of a new reaction to anxiety in the brain: boredom and unnecessary waste of energy.

Of course, you shouldn’t expect that as soon as you start to devote 30 minutes daily to your anxiety, the rest of the time it will disappear. However, in any case, it will begin to decline, as you begin to develop the right attitude towards it. Every time you feel anxiety rolls over, remember what you want: to fight, which is useless, or to accept and develop a new skill of adaptive attitude to it. It is this approach that can help get rid of anxiety and anxiety over time.

How to get rid of anxiety and worry: working with thinking

An equally important factor in getting rid of anxiety is working with thinking. Errors, distortions and maladaptive patterns formed in it throughout our life are the main cause of neuroses and anxiety disorders. Their formation was influenced by upbringing, environment and much more. First of all, it is necessary to realize that it is not the events that take place in our life, but our reactions to them that form negative emotions and subsequent anxiety.This is easy to prove – you just need to pay attention to the fact that in the same situation different people react differently.

Diagram ABC

Look at the classic ABC diagram above. It is easy to see that it is thoughts that influence emotions and then, as a consequence, bodily reactions and behavior. Thoughts, in turn, are dependent on our beliefs and distortions, such as catastrophization or black-and-white thinking. The most “popular” are the following examples of maladaptive beliefs that interfere with life and do not allow you to get rid of anxiety and anxiety:

• I must be the best;
• I need to be successful;
• it is imperative to get married and have a child under 30;

90,012 men don’t cry;

• I should be the perfect mother, etc.

Populating the table of events, thoughts and emotions

Accordingly, the exercise will be to complete a five-column table every day: event, automatic thought, emotion, bodily reaction, behavior. For example: the plane with which our hero is flying got into a turbulence zone. This event. He may think, for example, the following: “Oh, we will definitely fall now! Lord, I felt that I shouldn’t fly anywhere! ” Or you can take it calmly, realizing that turbulence is generally normal.In the first case, his breathing will immediately become more frequent, hyperventilation will appear, possibly dizzy – a bodily reaction. He will start tossing about in his chair and succumb to panic – behavior. In the second case, no bodily reaction in response to this event will occur and the person will calmly fly home.

It is necessary to write down those events that cause an emotional response, lead to the appearance of negative emotions: anxiety, shame, guilt or anger. It is ideal to fill out the table directly at the time of the event.On the one hand, this will help to calm down, and on the other hand, you will have time to “catch the tail” of those automatic thoughts that cause your negative emotions. Thus, performing the exercise, you can achieve the following results:

• Learn to notice and catch automatic thoughts that lead to anxiety and other negative reactions;
• Working with a diary is useful in itself and can help get rid of anxiety and anxiety;
• Observing your automatic thoughts will help you identify your maladaptive beliefs and distorted thinking;

This work will help you over time to replace your maladaptive beliefs with new ones that will help you react differently to events in life.

Getting Rid of Anxiety: Summing Up

These are basic exercises that, if done regularly, over time, will help relieve anxiety and anxiety. To maximize your benefits, keep in mind the important element of accepting your condition and symptoms. Factors such as good healthy sleep, proper nutrition, and time to rest during each day are also very important. Overwork, lack of sleep and stress are excellent breeding grounds for the formation of neuroses and anxiety disorders.You can read in detail about the algorithm for working with anxiety and anxiety disorders in the book “An ambulance for anxiety” written by psychologists Pavel Fedorenko and Ilya Kachai. In it, they talk in detail about the mechanisms of anxiety and how to develop the right attitude to it based on the exercises given in this article.

How to get rid of anxiety on your own: Anxiety relief exercise

Some psychologists devote entire books to lessons in dealing with negative emotions.

This is justified, but rather suitable in cases where anxiety becomes obsessive and panic and develops into severe psychological conditions. But you can get rid of anxiety on your own. To calm down quickly, special exercises will help. They don’t require any special training from you. The most that will have to be done is to start them.

Qualitative exercises to relieve anxiety

How to get rid of anxiety on your own, if you can no longer control it while sitting in one place.To relieve stress and anxiety, it is helpful to have techniques on hand to help you bounce back quickly.

1. Learning to breathe and calm down

   We breathe involuntarily, and therefore in stressful moments you can use breathing practices to release unnecessary tension. Concentrate on your breathing. Breathe deeply, hold the air in your lungs for a couple of seconds, and then exhale. With exhalation, the feeling of stiffness in the body should also go away. To consolidate the result, repeat the cycle of inhalation and exhalation approximately 3-5 times.In this case, you need to try to relax as much as possible, slightly raise your chin and slightly lean back. Sitting on a chair, try to pull the edges of the seat towards you with the next breath (as if you need to lift the chair with you). Then hold your breath for a moment and exhale slowly, calmly through your nose.

   Those with high blood pressure need to breathe carefully, avoiding tension on inhalation. If you want to get rid of feelings of anxiety, then try to make it a rule to do breathing exercises – they allow you to instantly switch attention and calm down.Breathe, trying to concentrate on the thoughts that calm you during the conscious breathing.

2. How to remove anxiety by breathing and burning a candle flame?
   

   Another way to strengthen your breathing practice is to place a lighted candle in front of you and direct a stream of air at it, which you will exhale. There is no magic here, just looking at the burning and swaying flame a person relaxes more. If in the first version of the exercise you have to focus on yourself, your sensations, then in the second version you also have a visual object in front of you, which allows you to relax faster.

   The exercise should be done for about 5 minutes. Do not try to extinguish the candle flame, just blow gently on the fire, trying to achieve the effect when the angle of inclination of the flame will be the same until the moment you finish your exhalation.

3. Exercise to remove alarm no. 3. Become an outside observer.

   In theater universities, future actors are taught to control their emotional state using various techniques. For example, train your imagination so that you can abstract from the real situation.But such exercises are also useful in real life, especially if you are suddenly overcome by anxiety. If you want to get rid of your anxiety instantly on your own, here is another technique.

   Imagine yourself as an outsider in a particular situation. You are not a participant in the events, you simply observe everything that happens from the side. In no case do not transfer all events to your personality, so that you are not “pulled” back into stress. Just look at the situation from the outside: who is involved in the conflict, how he behaves, what he says.Thus, it will be possible to calmly and carefully assess what happened, without making excuses and saving yourself from a new portion of torment. The main thing is to remain a silent spectator, an observer. If necessary, mentally build a barrier in front of you that will not allow you to again plunge into conflict in the role of a participant. This is the only way to calmly assess and analyze the situation, and then make a decision on further actions.

4. How to relieve anxiety using the experience of the past?

   In the past, you have already had some victories, achievements and successes.Even if they are very small, but if you dig well, then there will definitely be a moment in time when you were productive and felt great. If you need some resource that would allow you to overcome anxiety today, then remember yourself in the past – when you felt confident and there was no anxiety.

   Attempt to reproduce the resource state again. You are able to achieve balance, calmness, self-confidence, even if you cannot remember yourself in the past.To do this, you need to take some kind of role model (even a cartoon character is suitable). The main challenge is to feel better and focus on the chance, not the potential for failure. Just let yourself feel better.

5. Creative exercise to relieve anxiety.

   You can also throw out negative energy with the help of creativity. Take paper and start drawing whatever you want: spots, dots, lines, zigzags, shapes, any abstraction that expresses your inner state.It is important not to think about the beauty of the drawing, but to focus on the practice itself. Your mood itself will dictate the color scheme of the drawing, composition, direction of lines and other factors. Getting rid of anxiety by painting is easier than doing nothing. You concentrate on a specific task and throw everything out not through negative emotions, but simply on paper. This method avoids scandals, outbursts of anger and rash words addressed to someone.

There are other methods you can try if you want to figure out how to get rid of your anxiety yourself.To learn how to avoid anxiety in principle, keeping a diary is very helpful. Dancing, sports, singing favorite (preferably emotional) songs help to cope with manifestations of anxiety for a short time. In fact, there are quite a few techniques, and they all help to overcome anxiety, stress and negative emotions. The main thing is not to dwell on bad experiences, as they carry you into the whirlpool of negativity. And the basic rule to relieve anxiety on your own is to allow yourself to calm down: do not twist in your head, “while it is hot,” do not look for the guilty, do not finish drawing and do not predict events.

90,000 How to get rid of anxiety anxiety? Techniques. Exercises., Psychology – Gestalt Club

For the most part, I work with addictive behaviors.
People with this problem are most susceptible to anxiety.
Addicts and codependents regularly experience states of anxiety and
anxiety. And the density of events in our life is such that this
a collection of techniques will be relevant to any person.

So let’s go! Four elements “Fire – Earth – Water – Air”.Have
each has its own universal energy. And the unique one is “reverse
communication “to man.

Technique . “Burn alarm – blue
flame “

Fire .
Describe your negative experience on a piece of paper. Feeling,
emotion, the state that you experience in the moment “here and
now. “What is it – anxiety, excitement, irritation …? Invest
in writing. There is an expression “paper will endure everything.” Add a drawing.
What does this feeling look like? In the form of what? Observe that
will happen to your body while writing and how it will
change the internal background.It often happens that already during
writing, feelings of anxiety recede. Read what is written.
Then burn with the words: – “Burn the alarm –
blue flame “

Tool. “I tear the template –
steps. “

Earth.
I often recommend this simple
tool codependent .
When communication or silence with an addict at home
formed a constant feeling of anxiety.Rip this
template. Walk for 30-40 minutes. Let part of the alarm go through your legs
“fall into the ground”. And if you sit down, you will set the vector for your walk, then
your thoughts will be switched to the destination in this walk.
When leaving the house, tell yourself:

“- I tear the worry template with my
steps. “

Tool. “Juice – Life”

“Water was given a magical power – to become the juice of life on
Earth. “
Leonardo da Vinci.

Water .
1. Imagine that all the anxiety and anxiety has accumulated in you
on hands. Lather your hands slowly, thinking how you dissolve and
wash away these feelings. Put your hands under the water and watch how
together with soap, negative experiences are washed off your hands.

Add the affirmation – “Water is the juice of life – everything
washes away. “

2. An excellent element for any person, it is simply
does not occur at the right moment.Pick up a bath of hot water –
lie down for 30 minutes. She will do her own thing. And the bath turns
this tool into a universal ritual where a person completely
cleared. Newborns come out of the bath, without anxiety and
anxiety.
3. Negative excitement as
for dependent , and
in co-dependent are accompanied by
looped internal dialogue, which only heightens anxiety.
Shoot down this alarm with a cold shower, with the words:

– “Water is the juice of life – it washes everything away”
4.Drink a glass of water in 10 small sips, while
count them.

5. Hot drink. Tea, cappuccino, chocolate, coffee with milk.
Drink it slowly. Hold the cup so that it will warm your
palms.

Exercises. “Breath of Freedom”

Enter any of these exercises through affirmation:

– “The air that I breathe is saturated with love.”

Air.
1. Breathing exercises. Abdominal breathing. Exhale-Pause mentally
we say “I am calm.” Inhale Pause. (repeat 10-15 times)
2. Respiratory exercise “Yawn”. Breathe in the air slowly through your mouth
(better open it like yawning) watch it fill
lungs completely, then exhale with a sound: oo-oo-oo. (5-10 times)
3. Wavy breathing, in which inhalation begins from the abdomen,
then continues with the chest and ends with the collarbones. Exhalation
going in the opposite direction.
4.Stand up straight. Slowly lift your arms up through the sides,
taking a deep breath and say, “I am above all this.”
Stretch with your back and palms up. Close your palms and
lower your arms in this position as you exhale. Pause. (5-7
times)

Tool. “Dig up the alarm –
physical education. “

I recommend this
tool dependent . States of thrust to
substances routine for a convalescent. To this attraction
Feelings of anxiety and anxiety are fastened tightly.The task is to give
body physical activity. 2 sets of 25-30 squats. 2-3
sets of 10-15 push-ups. It’s great if there is a pear 10-15
min. work on it will be enough to shake
your body and renew your overall condition. Worries are receding
checked!

An example of this, a case from my practice. Call:

Client: “- I want to use. I have tried everything, not
helps. Ready to take off. I gasp from anxiety “
Me: (Surprised) – How did you try everything? Do you have a shovel at home?
A flower bed or a vegetable garden? Pause… silence …
He: – Yes there is.
Me: – Dig up two hundred square meters of land and call back.

“

On the second day of silence, I began to blame myself for this
non-professionalism, and
to look for excuses. I was interrupted by his mother, calling, and
prayerfully thanks.
It turned out that the guy dug up his own garden and the neighboring
legs collapsed to sleep. 3rd year he is sober. And we remember with a smile
is overcoming cravings and anxiety.”

Technique “Gratitude”

My beloved. In any time and space – she does not
equal. Thank.

The first step is to thank life itself. Then the feeling itself
anxiety or anxiety, it tells you something, guides you.
Remember significant events and people – thank. If addicted
the centers teach this skill, and they know the power of gratitude,
then their relatives find it difficult to find the object of the message.Call your son / husband
just thank you for having someone to worry about
Today.

List in this gratitude the values ​​that you
bind. Watch your body as anxiety recedes, and you
I want to continue to give good to the closest. Give thanks
a stranger. The universe. Feel your own
gratitude to yourself that you are not idle. Anchor
persuasion:

– I thank the moment “here and now”! I know for sure early
or later everything goes away.

Exercise. “To herself – pleasant”

Co-Dependents . Remember the psychologist
Susanna with her auto-training “The most charming and
attractive “? So, the task of this exercise will be
be self-motivated. Two things are important here – the belief that
pronounce, and direction. And also every phrase should become
Feeling:

“I am going in the direction of getting rid of anxiety. I am confident on this
ways! I love myself for a reason, but for my
actions!
I am the best, because it is me! I go to the mirror – and
I see dignity in myself! I am grateful to myself that I am trying! I
I will continue to learn to manage my condition! My anxiety
he teaches me something – and I am a wonderful student! I want and I will, –
strive to live without anxiety in the body.

These are not just words. Your subconscious mind gratefully “adds up
on the shelf “these self-suggestions. Be sure they are
activated if you practice this exercise.
(make up your own affirmation)

Technique. “Thoughts the image – changing
life “

Dependent / Codependent. V – NLP
there is such a concept “anchor”, All the bright moments of our life
anchoring in sensory evidence.And man is attainable to extract
them from this experience, and activate, experiencing the same feelings and emotions.
The task of these techniques is to get them with the help of visualization just then,
when you are covered with anxiety or worry.

1. Imagine yourself on the seashore, or on the river – on the beach,
or floating in the water. As you stroll slowly through the warm
sand, or lie on your back in the cool sea.
How do you hear the sound of waves and the cry of seagulls. Feel the light breeze of the wind.
Smell the salt water or pine forest near the river.Take a walk
along this familiar shore in your imagination, as much as
you see fit. It’s great if the images are restored not only
events, but also allow you to experience the same states in this visualization.
Anxiety will recede, believe me!

2. Remember your best day, in detail, in detail.
It could be a wedding, returning from the army, graduation, or
awards. This may be the day with the most important achievement in your
life. Revise it like a movie. Enter the state that
left behind this bright day with its events.You want
experience it again, and more … The anxiety in these images recedes.
Trust me! Add self-hypnosis:

– It was the happiest day of my life!
-I will create the conditions to live such satisfaction – more
many times!

Tool. “Here and now”.

Speak aloud the names of the objects that you
surround right now. Calling them color, shape, size:

“I see a small table, I see a big redhead
cat… “1-2 minutes.

Then close your eyes and say the names of the sounds you
hear at this moment

“I hear the announcer talking on the TV, I hear the
kettle … “1-2 minutes.

Then listen to your bodily sensations:

I can feel my feet touching the carpet. I feel like
there is a chill in the body from the air conditioner …

This practice takes 5 minutes.Often, for this
for a short time, it turns out to realize the moment – “here and now”, and
there is a feeling that something is missing. Without delay, describe
your feelings, thoughts, states. Write continuously 10
minutes.

This beautiful element gives you a holistic awareness that
it happens to you directly – “Now”. For all equipment you will spend 15
minutes.

Choose the technique that suits you best.
Find “your” worker.
Remember! What if nothing changes, nothing
change.
Live without anxiety – take care of the moment “here and
now “…!

I would be grateful if after reading you click “Thank you”,
leave a review or comment. By subscribing you will not miss the most
interesting …

90,000 Conscious breathing: how to get rid of anxiety once and for all

Today we are going to talk about how to learn how to create an invisible but reliable barrier between the symptoms of stress and you.I want to give some recommendations that you can apply in practice to mitigate anxiety and anxiety and, as a result, become calmer and more joyful.

When you unconsciously react to a stressor, the emotional response of your mind and body can develop into a habit that deepens suffering and damages your health. That is why it is vital to master the ability to clearly distinguish between conscious and unconscious responses. This knowledge will open access to those limitless internal resources that you might not even have suspected of.It is not always possible to reverse the circumstances that drive you into tension, but it is in your power to consciously rebuild the chain of reactions and deal constructively with stress. As you improve your mindfulness skills, you will learn step by step how to prevent panic and anxiety attacks, which will significantly improve your emotional and physical health.

You can learn how to prevent attacks of anxiety and panic attacks

The quieter you go – the further you will be

The purpose of mindful breathing is to help you overcome anxiety and stress, not to deepen suffering by creating additional tension.So take your time. Do not forget that at any time you can stop. Do not overload, watch your well-being. Take care of yourself – everything has its time, practice will certainly sow seeds that will give a rich harvest. With the will and persistence, you will inevitably learn to reduce the manifestations of stress, which means you will live happier and more peaceful.

Some theory about diaphragmatic breathing

Mindfulness Based Breathing Practice is a key exercise in MBSR – Mindfulness Based Stress Reduction.

As a rule, in the process of experiencing stress, our breathing quickens uncontrollably and transforms from deep to abrupt and superficial. The so-called “chest” breathing is activated, which involves only the upper parts of the lungs.

The art of mindful breathing is based on the knowledge of the human body and the development of the ability to control it. In moments of panic attacks, the transition from chest breathing to diaphragmatic breathing helps to relax the whole body and calm the mind.The diaphragm is the muscle that separates the abdominal and chest cavities, the border of which runs under the ribs. In the human body, it serves to expand the lungs. “Abdominal” breathing is most often characteristic of sleep and relaxation periods. Thus, while you consciously switch to such breathing, actively using the power of the diaphragm, your body regards what is happening as a clear signal for relaxation and peace.

In case of stress, it is necessary to replace chest breathing with abdominal breathing

Learn Easy Meditation

Find in your work and rest schedule a few minutes for meditation, but not less than five.Hide from the outside world in a calm, quiet place where no one and nothing will bother you. Make sure that the telephone and other inventions of mankind that distract attention are turned off or out of sight and earshot. Don’t let modern technology steal from you precious minutes dedicated only to yourself.

Relax and get into a comfortable position. You can sit down or even lie down. You may even need to close your eyes. Feel the deep joy that you were able to find the time to practice.Place your hands gently on your stomach with your palms. Bring all your attention to the area around the navel. Breathe in a calm, measured rhythm, watching as the belly rises smoothly as you inhale and gently falls as you exhale. Imagine that you have a balloon in front of you, and you first inflate it regularly, and then deflate it in the same rhythm. In this case, the stomach increases in size, and then shrinks, depriving of air. Breathe in and out with awareness. Focus on physical sensations. If the first time you can’t control your breathing with your abdomen, move your hands to your chest and watch the movements of your chest.If there are difficulties in breathing awareness, the task can be simplified even more – to observe only the air flows in the nasal cavity. Breathe naturally. Live in the present, don’t worry about the past, don’t worry about the future. There is only you, the silence around and YOUR BREATH. There is no need to analyze it, evaluate it, delay, manipulate it. You don’t need to be anyone or to seem, to rebuild or change something in yourself. Be aware only of the inhalation and subsequent exhalation, as if enjoying the spectacle of the ebb and flow of the sea in a quiet bay.Imagine that the air is waves on the beach, which rolls with salty coolness on your bare feet and escapes you with foam.

During meditation, you may notice that thoughts are confused and wandering, attention switches to non-practice events and details. Admit this fact, do not beat yourself up and do not blame anything. Try to figure out the object to which your thoughts are directed. Then carefully redirect them back to your breath.

At the end of the meditation, mentally congratulate yourself on any result you have achieved.Thank yourself for trying your best to be present, to enjoy what is here and now. Feel the joy of allowing your inner resources to heal your body and mind, feel yourself stepped on the path to healing and well-being.

Take time to meditate

Patience and work will grind everything

Pamper yourself – devote at least a few minutes to meditation, but every day. Use it as an opportunity to focus on yourself.If during the day you find time for the second or even the third “five minutes”, feel free to devote them to conscious breathing. Your body will certainly say “Thank you” to you. Gradually lengthen your meditation sessions to 10, 15, 20, 30 minutes. Let the need to take breaks for conscious breathing become a pleasant habit.

A timer or an alarm clock can be a good assistant in controlling the time of your meditation. Progress does not stand still, and free timers for meditation with a harmonious background music are freely available on the Internet.

The practice of mindful breathing can become an integral part of your daily life. As you improve your abilities, you will be able to do it at home and at work, on the way to the store or on public transport. Develop the habit of taking several conscious breaths before bed and after waking up, during your lunch break, a couple of hours before the end of the work day. And most importantly, breathe mindfully with the diaphragm during anxiety and panic attacks. Belly breathing will soften negative emotions and reduce stress.

I sincerely wish you to succeed in the art of conscious breathing!

Happiness starts small

90,000 How to deal with anxiety? Books about psychology that will help in this

Anna Pogrebnyak

“Tyranny of anxiety: How to get rid of anxiety and worry”

Mechanisms of alarm have long been dismantled into gears, hundreds of books have been written about this. But sometimes just one is enough – to sort things out and get a chance to manage your anxiety.And then, maybe, defeat her. Psychologist Anna Pogrebnyak’s book is good with just such a calm pronunciation. What makes us unhappy is primarily the shame learned from childhood and high expectations. That many of us are in an imaginary “Troubled Club”: if you see negativity everywhere and don’t tell anyone about it, you try to escape from discomfort and control everything, instead of letting go and forgetting by accepting life.

The main advantage of this book is that it has been written about us right now.About a city dweller of the era of uncompleted quarantine, who experiences a sense of frightening uncertainty, fears the future, sprays everything with a disinfectant and cannot bring himself to leave the house. Anxiety manifests itself in various forms, sometimes with explicit fears, sometimes with implicit fears, but we can definitely say that today everyone experiences it in one way or another. The psychologist has the main advice for this: breathe. Straighten your back, take your eyes off your smartphones, practice inhaling and exhaling for a count of five, holding your breath, it helps.

And if it seems to you that you still owe someone, owe something, are not good enough and since today you have not taken a single step to make the world a better place, then Anna Pogrebnyak’s book contains enough lists, tables and other simple and clear explanations of why this is not the case. It is easy to read, and this reading itself is somewhat like a breathing exercise – as a reminder that you live, that you cannot change so much and that it is the ambitions to control and change everything, from politics to yourself, and lead to anxiety.The brevity of Pogrebnyak’s book becomes its next advantage – you can simply open it when you once again feel that you cannot cope. And understand that you don’t have to cope on your own.

Eye gymnastics to restore vision | Examination and treatment of vision in Novosibirsk at the Glazka clinic

Contents:

1. Benefits of gymnastics for the eyes
   1. To whom and when are eye exercises contraindicated?
2. Examples of eye exercises
   1. Universal exercises to preserve vision
   2. Exercises to recover from myopia
   3. Exercises to restore vision in hyperopia
   4. Stress Relief Exercises
   5. Exercises for children
3. Non-scientific methods of vision restoration
   1. Norbekov’s method
   2. Zhdanov’s Method
   3. Tibetan Methodology
   4. Avetisov’s Method

Perfect vision is the dream of many.In fact, almost everyone can preserve it for life. It is enough just to constantly do gymnastics for the eyes. Everyone can study simple sets of exercises. Finding time for classes is also not difficult. You only need 5-10 minutes a day.

Benefits of gymnastics for the eyes

Exercises for vision provide invaluable benefits not only to the eyes, but also to other organs.

This is due to the fact that gymnastics allows:

1. Relax.Even a 5-minute break from work or learning new material will provide an opportunity to get distracted, gain strength and prepare for further solving the most difficult problems. While doing the exercises, you are distracted from what is happening around you. At the same time, you get the opportunity to focus on personal feelings. Anxiety and nervousness disappear on their own.
2. Improve memory and generally expand the capabilities of the brain. Exercise activates cerebral circulation.This contributes to the stimulation of regenerative and regulatory processes.
3. Relieve fatigue. By switching from monotonous work, massaging the eyeballs, you relax all the nerve endings.
4. Improve vision. Many exercises are especially effective during childhood. With their regular implementation (especially with myopia in the initial stage), it is really possible to return 100% of vision, even if it has already begun to decline.
5. Stimulate the work of the lacrimal canals.Special exercises allow you to forget about dry eyes, the accompanying burning sensation, to make your eyes look fresh and healthy.
6. Stop vision decline. The restoration of blood supply stimulates the flow of vitamins and oxygen to the essential elements of the eyes.

To whom and when are eye exercises contraindicated?

Contraindications to exercise to improve vision are:

1. Conjunctivitis and blepharitis.Exercises are not recommended for exacerbations of inflammatory diseases. This is due to the fact that eye gymnastics stimulates metabolic processes and the release of tear and other fluids that quickly spread dangerous bacteria. Harmful microorganisms can also get on the face, causing various inflammatory reactions.
2. Retinal detachment. With this pathology, the retina of the eye is separated from the vessels. Exercise can cause further visual impairment.Performing them without a doctor’s recommendation is strictly prohibited!

Also, gymnastics should not be practiced immediately after eye surgery. Exercise can cause suture divergence or bleeding. You should start classes only if you receive appropriate recommendations from an ophthalmologist.

Examples of eye exercises

Universal exercises to preserve vision

Do you want your vision to remain clear for a long time? Perform basic gymnastics, which includes exercises such as:

• Squinting.Sit on a chair and close your eyes. Open your eyelids. Repeat the exercise 8 times with an interval of 5-10 seconds. A simple complex will strengthen the muscles and at the same time relax them, as well as improve the blood supply to the eyes.
• Blinking. This exercise is performed for 1-2 minutes and is aimed at improving the local blood supply.
• Glance movements. While standing, look first to the left and then to the right. Move your gaze from bottom to top. The simplest actions train the muscles of the eyes.By doing them regularly, you can prevent a decrease in visual acuity.

We recommend combining exercises with massage. Gently massage the upper and lower eyelids with the pads with your finger. When massaging the upper eyelid, move from the inner edge to the outer edge, and the lower one in the opposite direction. The session lasts only 1-2 minutes, but allows you to effectively relax the muscles and stimulate blood flow along with the necessary nutrients.

Exercises to recover from myopia

Myopia is a common visual defect.With this pathology, the image is formed in front of the retina. For this reason, a person sees well near, but poorly in the distance. In the initial stages, you can get rid of the problem. It is enough to perform the following exercises:

1. Rapid blinking with strong constriction of the eyelids. Open and close your eyes through resistance. Repeat the steps 5-10 times.
2. Eights. Follow the movements with your eyes, drawing the number “8”.
3. Verticals, contours, diagonals and circles.Draw straight lines and other shapes. Keep your range of motion as wide as possible, but do not strain your eyes.
4. Pressure. Place your index fingers on the brow showers and lift them up. Repeat the exercise 10-12 times.

Exercises to restore vision in hyperopia

Farsightedness is also a common pathology. In case of a disease, the image is formed not on the retina, but behind it.As a result, patients can perfectly see objects located in the distance, but cannot concentrate on objects that are literally in front of their eyes. This often leads to anxiety, headaches and even depressive conditions. For this reason, gymnastics should be aimed at relaxation.

We recommend doing the following exercises:

1. Pendulum. Wiggle the pencil, the shaft of which is at the level of your nose, in different directions and watch the subject.
2. Candle. Exercises with light and dark are some of the most effective for hyperopia. Practice in a darkened room. Just watch the flame either facing it or sideways. Do not take your eyes off the fire.
3. Letters. Put a dot on the nose (use bright colors, shadows, mascara or lipstick for this). Move with your nose, without closing your eyes, tracing all the letters in turn.
4. Surveillance. This exercise is performed outdoors or on a balcony.Pick any moving object and just follow it with your eyes. You can watch a bird, an airplane, a child.
5. Slopes. Close your right eye. Tilt your head towards your shoulders. Now close your left eye. Repeat the exercise.

To restore vision with hyperopia, eyebrow massage should also be performed. It will allow you to fully relax. Place your fingers on your eyebrows. Make gentle and leisurely circular motions. Give this massage only 1-2 minutes a day.You will probably notice the first results within a week. They will manifest themselves in improving overall well-being. You will better concentrate on nearby objects.

Stress Relief Exercises

Do you already have vision problems? Do you want to prevent them? We offer a set of exercises that is useful both in the prevention of pathologies and their treatment.

• Close, far away. Focus now on close, then on distant objects.It is better to do gymnastics in open spaces. In this case, you will be able to select objects at a sufficiently distant distance and concentrate as much as possible, examining them.
• Figures. Draw various shapes with your eyes (circles, squares, etc.).
• Relaxation. We have already described this exercise above. It is called palming and consists in relaxing open eyes in complete darkness, which is achieved thanks to one’s own palms closed over the nose.We recommend not only to distract from the problems, but to present a certain picture. Remember a summer vacation at sea, scroll through the frames from your favorite movie in your head, or just turn on pleasant background music. Try to penetrate your own feelings, fix positive emotions, enjoy the warmth of your hands.

Perform such a simple complex for vision at least once a day.

Exercises for children

Often, vision begins to deteriorate at an early age.That is why it is important to regularly visit an ophthalmologist with your child. An experienced doctor will not rush to “put” glasses on the baby (if there are no serious indications for this). Usually, a set of exercises is prescribed to improve vision in the early stages of myopia. Of course, getting a child to practice is not easy. That is why we recommend turning the complex into an enjoyable and interesting game.

How to do it? It’s that simple! Eye gymnastics to improve vision should be:

1. Conduct in a pleasant environment.Do not distract your child from games! Invite him to do gymnastics when he is free (after lunch, for example, or immediately after waking up and washing).
2. Perform in a company with toys. Use them as objects for your baby to focus on.
3. Carry out regularly. Incorporate vision-enhancing activities into your baby’s daily routine.

Explain the purpose of the exercises to your child. Tell us how important it is to have good eyesight.Say that the activity will allow you to take off your glasses (if they are already in use), or not wear them at all.

Be sure to praise your child by encouraging him or her. Experts do not recommend giving candy or other sweets as a promotion. So the child will be engaged only for the sake of a treat! In fact, the baby needs to understand the benefits of exercise.

How often should you practice? It is enough to perform the complex for vision for 3-4 minutes 2 times a day. The training time can be increased.Be careful not to rub your baby’s eyes. For any complaints of the child, contact an ophthalmologist. This will definitely not harm your eyesight. Let’s get started?

• Ask your child to blink their eyes the way a butterfly flaps its wings.
• Sit in front of your baby and pick up his favorite toy. Ask your child to follow your movements. Move the toy in your hands to the right and left, then up and down.
• Ask your child to imagine a large wall clock and follow an imaginary hand moving around the dial.Speak the numbers that the baby represents.
• Ask the child to look at the nose and imagine that it grows and becomes long, like Pinocchio’s. So the child will move his gaze forward.
• Together with the baby, just make faces. Ask your child to portray an animal or bird while actively moving their eyes.

Gradually teach your baby to be independent. At the age of 8-10 years, he must perform a complex for vision without your participation.You will only have to control the correctness of the implementation of all actions from time to time. To assess the degree of vision restoration, visit your doctor at least 1-2 times every six months. If necessary, he will supplement the complex or correct it. With the correct execution of all actions, vision will really improve.

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Basic methods of vision restoration

Today there are several methods of vision restoration.Consider the main and study the exercises that are included in the complexes of popular authors.

Norbekov’s method

The author of this technique is Mirzakarim Sanakulovich Norbekov, who has no medical education! This should be taken into account when doing the exercises. We strongly recommend that you first consult with an ophthalmologist when performing gymnastics.

Recovery “According to Norbekov” is based on physical and psychological aspects.It implies:

1. gymnastics,
2. auto-trainings aimed at improving the emotional state of the patient.

Norbekov’s position is that only a person who perceives himself as healthy and happy can achieve healing.

The set of exercises, developed by the author, provides a fairly gentle effect on the organs of vision. When doing gymnastics, you should not experience any discomfort.

To maximize the effect of exercise, Norbekov recommends:

• follow the sequence of actions;
• perform the complex not only with eyes open and closed, but also mentally;
• tune in to achieve the desired result;
• to carry out all actions only in high spirits.

Norbekov’s gymnastics is quite simple. It includes 7 exercises:

1. Follow the movement of an imaginary object with your eyes, first from bottom to top, and then from top to bottom.
2. Move your eyes from left to right and right to left. Imagine that your gaze passes first through your left ear and then through your right ear.
3. Draw various shapes in your mind. Remember to blink regularly. Take vigorous action for centuries.
4. Draw an imaginary eight vertically with your eyes. Make sure that the virtual number does not go beyond the contours of the face. Alternate directions regularly. Remember to blink after each rep.
5. Concentrate on the tip of the nose. Look in front of you. Do not move your eyes, but try to see objects located on the sides. Fix your gaze alternately in front of you, on the nose, in the corners of the room, or on specific objects located on either side of the face.

6. Bring your index fingers to your nose. Concentrate your gaze on them. Now spread your fingers. Don’t lose sight of them.

7. Imagine a large clock in front of you.Trace around the contours of the dial. Try to focus on each number. Move your eyes first in one direction and then in the other direction.

Zhdanov’s method

The author of the technique is Vladimir Georgievich Zhdanov. He also has no medical education, but often calls himself a professor. In his opinion, numerous vision problems are provoked by malfunctions in the muscular apparatus of the eye.

The gymnastics he proposed is similar to the exercises developed by Bates at the beginning of the last century.According to Zhdanov, simple techniques will help to cope not only with myopia, but also with other common pathologies.

All exercises should be done with 6-10 repetitions. The whole complex will take you 10-15 minutes. Gymnastics includes:

1. Move your eyes up and down.
2. Move view from right to left.
3. “Draw” diagonal lines.
4. Frequent blinking.
5. Focusing the gaze on the bridge of the nose, on a close object, on an object located in the distance.
6. “Drawing” with the eyes of eights and dials.

Particular attention in Zhdanov’s technique is paid to palming. This exercise allows you to effectively relax. You need:

1. Sit down at the table in a comfortable position.
2. Place the elbows on the surface.
3. Close your palms tightly and close your eyes.
4. Open eyelids in absolute darkness.
5. Sit for 2-3 minutes.

During palming along Zhdanov, one should abandon everything that is happening around.

Tibetan Methodology

In the East, human eyes are associated with a tree and the color of grass.

The adherents of the method recommend it to office workers, schoolchildren and students and advise:

1. Place a green object on your workbench and examine it carefully at regular intervals.
2. Surround yourself with plants.
3. Perform an eye massage several times a day, which consists in stroking the eyelids.
4. Take 5-minute breaks every hour and devote them to gymnastics.

The advantages of the proposed eye exercises include:

• ease of implementation (you can do not only at home),
• minimum time consumption.

The complex includes the following manipulations:

1. First, place your index fingers at arm’s length from your face.Spread them apart gradually and follow your fingertips with your eyes.
2. Now focus your gaze on your fingertips, and then move it as far as possible. Focus on a subject in the distance. Fix your gaze on your fingers again.
3. Slowly close your eyes, but don’t close your eyes. Then gently press down on your eyelids with your fingertips.
4. Close your eyes and open your eyelids. Look ahead for a while. At the same time, try not to blink for at least a few seconds.
5. Look in front of you. Now move your gaze to the right, then to the left, down and up. Repeat the exercise several times.
6. Blink for a couple of minutes.

Special attention in the Tibetan technique is paid to the washing of the eyes. It should be carried out in cold water. You can even add ice to it if necessary. Pour the water into a large, shallow bowl (a large cup will work as well). Lower your face. Open your eyes underwater and look in different directions.Repeat the exercise at least 10 times. After this rinsing, the face should be rubbed with a terry towel to stimulate blood circulation.

Avetisov’s method

Eduard Sergeevich Avetisov is a professor of ophthalmology. He developed a special therapeutic and prophylactic gymnastics for the eyes. Its basis is the training of accommodation (adaptation of the eye to changes). Anyone can do gymnastics, but it is most effective at an early age.The exercises are simple and understandable even for a child!

Complex 1

This complex includes the simplest massage.

1. Close your eyes and relax. Now open your eyelids. Pause briefly.
2. Blink for 15-20 seconds.
3. Close your eyes and press lightly on your eyelids. Repeat 4 times.
4. Close your eyes and press lightly on the browbones. Also repeat the action 3-4 times.

Complex 2

1. Look 10 times first at the floor and then at the ceiling.
2. Do this exercise also 10-12 times. Move your gaze from left to right.
3. Roll your eyes first clockwise and then counterclockwise. Do the exercise 10-12 times.

Complex 3

1. Approach the window and find the point that is farthest from you. Now extend your hand with your index finger out. Move your gaze from the found distant point to its tip and back. The exercise must be performed 10-12 times.
2. Touch your nose with your index finger. Take your hand away, following its path with your eyes. This exercise must be repeated 10-12 times.
3. Repeat the previous action, but touch the nose with your hand, and follow its path alternately with your right and then with your left eye.
4. Draw a large, clear dot on the window. Focus on her. Move your gaze to an object located on the street at an impressive distance (at least 200-300 meters). The exercise should be repeated for at least 5 minutes.

Gymnastics according to Avetisov allows you to stop the deterioration of vision, eliminate discomfort when wearing glasses and lenses, and stimulate blood circulation and metabolic processes in the eyes.

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90,000 How to deal with the fear and anxiety caused by the coronavirus? | Regionaalhaigla

How to deal with the fear and anxiety caused by the coronavirus?

eighteen.03.2020

In the new issue, we discuss the psychological problems associated with the coronavirus, we talk about how to solve them. The visiting psychologists of the Regional Hospital are Christi Kalvik and Marko Neeme.

How can a person deal with the anxiety caused by the constant stream of bad news?

In this situation, it is important to continue your daily activities for as long as possible.Be physically active, keep in touch with loved ones, and find enjoyable home activities. The main thing is not to isolate yourself and go through anxiety alone.

If we talk about the continuous stream of news accompanying the current pandemic, it is advisable not to follow them continuously. A couple of times a day is enough. It is also advisable to limit the sources of information and rely on one or two reliable sources. Conflicting information is known to increase anxiety.

From a media point of view, it looks like it is a live sporting event.After a short time, new unpleasant numbers are published. In the era of smartphones, you can simply press a button to stay informed.

For starters, you can limit yourself from continuous searches on your phone or the Internet, for example, set yourself twice a day at a certain time. Excessive information does not improve well-being, and there can be a conflict between the desire to receive information and, on the other hand, exacerbate anxiety and fear.It all starts with a conscious decision.

Now there is added uncertainty about how long the crisis will last. People do not know if they will have a job and income in the future, and how banks will react to delays in loan payments. Such uncertainty is known to be difficult.

Yes, experiencing uncertainty is one of the most unpleasant things in our life, and you will inevitably have to adapt to it. It is better to focus on the factors that we can change and control, and on the other hand, we must accept things that we do not control.Continuing normal activities, such as going to work, helps. There are also individual differences – some endure the unknown better, some worse. Those who cannot adapt to this can go to extremes: completely abandon information or consume too much media. Some may suppress anxiety with alcohol.

What techniques can a person use to calm himself down?

There are different types of relaxation and breathing exercises and mindfulness exercises.Against worry, there is an effective way to set a specific time of day for yourself when the worry is resolved. The person agrees with himself that, for example, from 17.00 to 17.30 you can worry, but now I push aside bad thoughts. This method helps to reduce anxiety, and we do not waste time worrying. In addition, we need to know that anxiety is actually a normal emotion that can even be helpful in some cases. As a normal body function, it can help mobilize, make us stronger and more efficient, and may not interfere with our daily activities.

How to feel about entertainment? Running away from reality, for example, plunging into TV shows, helps to cope with the situation?

It is indeed wise to continue your daily activities, and above all to maintain a stable sleep rhythm, because disturbing them can increase anxiety and, ultimately, affect your overall mood and well-being.

Distracting yourself with entertainment is not bad at all. Here, however, a balance is needed.I remember a comic strip from a Soviet psychology textbook, where it was recommended to take a break from mental work with the help of physical work and vice versa.

Children today also consume the media and can interpret it in their own way. So many people from the Soviet era said that the fear of nuclear war instilled in childhood is still alive, even in adulthood. How to explain the current situation to children?

Children should be listened to and aware of their thoughts and fears.Depending on their character, they can react in different ways. Someone needs support, someone needs attention. It is important to explain to them according to age and normalize fear and anxiety. Older children can be encouraged to look for age-appropriate information and why not with their parents. And the parent should be able to calm himself down and be an example for the child.

Again, it is important to continue with your normal routines, to which you can add activities like play and reading together.

In some cases, when children are separated from their parents, for example, they are hospitalized, it is advisable to spend as much time together as possible. If this is not possible, continue regular contact through other channels, such as making daily calls at certain times.

If a person is ill himself and worries about his situation, how can he calm down? Some of the worries start to measure the temperature every half hour and increase the stress.

It is important to focus on the moment, how the patient is feeling, and the doctor’s recommendations. It is very important not to be alone with your worries, but to share them with loved ones or call your family doctor. Anxiety must be normalized and one must understand that excessive anxiety does not change the course of the disease for the better. You need to live in the moment and deal with healing and helping yourself.

In science, the placebo effect is known, that is, a person is positively influenced by a drug that has no real therapeutic effect, but the patient believes that it has.How do you feel about this option, when a person takes the treatment into his own hands, drinks moss tea with honey and eats garlic, feeling that this helps him to cope with the situation?

As long as a person does not avoid evidence-based medicine at the expense of this and does not harm himself with dangerous drugs, this is a very good idea. Any self-care – being under a warm blanket, foot baths, drinking herbal teas – is a positive phenomenon.

A significant part of the coronavirus risk group is the elderly, who, thanks to what they read in the media, can also be prone to anxiety.What can young people do to calm and help them?

Older people certainly need support because their fear may be greater. It is good to call at a prearranged time, it creates a sense of security and reduces the fear of future uncertainty.

Cognitive abilities such as memory, attention, processing speed and understanding are reduced in older people. It’s important to give your loved ones specific instructions, write them down, and set up reminders on your phone.And since it is now recommended to stay at home, it is good to help them with their daily chores and purchases. But the most important thing for an elderly person is to be with him and to support him.

Quarantine itself is a softened word of conclusion. If now they live in a small apartment without a garden, 2 weeks is a long time, so as not to lose heart. Especially if a person lives alone. Again, if not alone, there is a high probability of a quarrel. What advice can you give how to survive the quarantine?

If you live alone, you need to use your imagination to continue doing routine activities, find books that you could not read for a long time, watch films and find other activities that you did not have enough time for with the usual fast pace of life.

If you share living space with other people, it makes sense to establish rules so that everyone can have time for themselves and time for common activities. Research has shown that isolation is associated with frustration, anxiety, and boredom. As crisis psychologist Maire Rees emphasized a few days ago, it is important to decipher this isolation for yourself. In the end, we are actually doing a service to society and protecting the risk group from infection. This mindset helps create a sense of mission, and quarantine appears to be a charity rather than an obligation.It is known that compulsory isolation for people is harder than voluntary isolation.

So, to treat quarantine as an expression of heroism, like a marathon? I will also summarize our conversation:

• In each situation, make a relatively strict plan, such as limited media consumption, continuing your daily routine.

• Limit anxiety to a specific length of time to reduce anxiety.

• Some regularity with older people by telephone or otherwise.

In summary, discipline and planning are key to dealing with the current situation.

That’s right, plans and rules create a sense of security, and this is badly needed at the moment.

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