How does exercise impact anxiety. What types of exercises are most beneficial for anxiety relief. Can high-intensity workouts help reduce anxiety symptoms. Is yoga an effective method for managing anxiety. Does stretching have any impact on anxiety levels. Can outdoor activities like walking alleviate anxiety. Is dancing a viable option for anxiety relief.

The Powerful Connection Between Exercise and Anxiety Management

Anxiety, a common response to stress, can be challenging to manage. However, research has consistently shown a strong link between physical activity and improved mental health. Exercise not only helps in managing anxiety but also addresses depression, stress, sleep issues, and weight concerns. Understanding this connection is crucial for those seeking natural ways to alleviate anxiety symptoms.

Exercise impacts the brain in several ways that contribute to anxiety relief:

• Boosts serotonin production, a neurotransmitter that regulates mood
• Stimulates the release of endorphins, natural pain-relieving chemicals that enhance mood
• Improves memory and cognitive function, even in individuals with dementia

These physiological changes explain why many people experience improved mood after working out. It’s important to remember that experiencing anxiety doesn’t reflect weakness; it’s a natural part of the human experience. By incorporating the right types of exercise into your routine, you can effectively manage anxiety symptoms and improve both your physical and mental well-being.

High-Intensity Exercise: A Potent Anxiety-Busting Workout

When it comes to anxiety relief, high-intensity exercise may offer a significant advantage. Research has shown that while both high- and low-intensity workouts can help alleviate anxiety symptoms, there’s a stronger tendency towards improvement with more intense exercise sessions.

Why might high-intensity exercise be particularly effective for anxiety relief?

• It may stimulate a greater release of endorphins
• It could potentially shift brain chemistry more dramatically than lower intensity workouts
• Benefits can be achieved in shorter time periods, with as little as 10 minutes of intense exercise showing mental and physical health improvements

Consistency is key when incorporating high-intensity exercise into your anxiety management routine. Even on days when motivation is low, pushing through and completing your workout can lead to lasting results. Remember, the initial difficulty will subside as you build a regular exercise habit.

Yoga: Cultivating Calm Through Mind-Body Connection

For those days when high-intensity workouts feel overwhelming, yoga presents an excellent alternative for reclaiming your sense of calm. This ancient practice offers a holistic approach to improving both physical and mental health, making it an ideal exercise for anxiety relief.

How does yoga contribute to anxiety management?

• Yoga poses (asanas) are designed to simultaneously stretch and strengthen the body while calming the mind
• It teaches proper breathing techniques, promoting full lung expansion and reducing muscle tension
• Research indicates that yoga can reduce stress-related hormones like cortisol, which play a role in the body’s stress response

By incorporating yoga into your routine, you’re not just working on your physical flexibility and strength, but also developing mental resilience and calmness. This mind-body connection fostered through yoga practice can be a powerful tool in managing anxiety symptoms over time.

The Surprising Benefits of Stretching for Anxiety Relief

While often overlooked, stretching can be a simple yet effective method for reducing anxiety and improving overall mental health. A randomized controlled trial revealed that just 10 minutes of stretching could significantly reduce anxiety levels and boost mental well-being and vitality among workers.

How can you incorporate stretching into your anxiety management routine?

• Take regular breaks during your workday to perform whole-body stretches
• Start your morning with a brief stretching routine to set a positive tone for the day
• Use stretching as a way to unwind and relax before bedtime

The beauty of stretching lies in its simplicity and accessibility. You don’t need any special equipment or a large time commitment to reap the benefits. By making stretching a regular part of your day, you can create moments of calm and physical release, helping to alleviate anxiety symptoms as they arise.

Outdoor Walking: Harnessing Nature’s Anxiety-Reducing Power

While high-intensity exercise may have certain advantages for anxiety relief, low-intensity activities like walking shouldn’t be underestimated, especially when done outdoors. Exercise in nature provides a unique combination of physical activity and exposure to natural environments, both of which can significantly impact anxiety levels.

What makes outdoor walking particularly effective for anxiety management?

• Fresh air and sunshine can naturally lift mood and spirits
• Natural environments provide distractions from anxious thoughts, allowing you to focus on the world around you
• Exposure to natural light positively affects circadian rhythms, which influence sleep patterns and stress responses
• The gentle physical activity of walking promotes the release of mood-enhancing endorphins

Incorporating regular outdoor walks into your routine can serve as a simple yet powerful tool for managing anxiety. Whether it’s a brisk morning walk in a local park or a leisurely evening stroll in your neighborhood, connecting with nature through walking can help ground you and provide a sense of calm amidst life’s stressors.

Dancing: A Joyful Approach to Anxiety Relief

Dancing offers a unique and enjoyable way to combat anxiety. This form of exercise combines physical activity with emotional expression and often, social interaction, making it a multifaceted approach to anxiety relief.

How does dancing contribute to anxiety management?

• It serves as an effective stress reliever, allowing for physical release of tension
• Dancing can be done alone or with others, providing flexibility in how you engage with the activity
• It acts as a mood lifter, helping to alleviate stress and tension accumulated throughout the day
• The focus required for dancing can serve as a distraction from anxious thoughts

Whether you’re dancing alone in front of a mirror, joining a dance class, or moving to your favorite tunes with friends, this form of exercise can be a powerful tool in your anxiety management toolkit. Don’t be afraid to let loose and express yourself through movement – your mind and body will thank you for it.

Creating an Anxiety-Busting Exercise Routine

Now that we’ve explored various types of exercises beneficial for anxiety relief, it’s important to consider how to incorporate them into a sustainable routine. Creating a balanced exercise plan that addresses your anxiety while fitting into your lifestyle is key to long-term success.

How can you develop an effective anxiety-busting exercise routine?

• Combine different types of exercises to target various aspects of anxiety relief
• Start with manageable goals and gradually increase intensity or duration
• Listen to your body and choose exercises that feel good both physically and mentally
• Be consistent, aiming for regular exercise even on days when motivation is low
• Use a mix of high-intensity workouts, yoga, stretching, outdoor activities, and dance to keep your routine varied and engaging

Remember, the best exercise routine for anxiety relief is one that you can stick to consistently. Be patient with yourself as you explore different activities and find what works best for you. Over time, you’ll likely notice improvements in both your physical fitness and your ability to manage anxiety symptoms.

Tailoring Your Exercise Routine to Your Needs

While all the exercises mentioned can be beneficial for anxiety relief, it’s important to tailor your routine to your individual needs and preferences. Some days you might feel energized and ready for a high-intensity workout, while other days might call for a calming yoga session or a gentle walk in nature.

Consider the following factors when planning your anxiety-busting exercise routine:

1. Your current fitness level
2. Any existing health conditions or injuries
3. Your daily schedule and available time for exercise
4. Your personal preferences and enjoyment of different activities
5. The specific anxiety symptoms you’re looking to address

By taking these factors into account, you can create a personalized exercise plan that not only helps manage your anxiety but also fits seamlessly into your lifestyle. Remember, the goal is to make exercise a sustainable and enjoyable part of your anxiety management strategy, not an additional source of stress.

The Role of Mindfulness in Exercise for Anxiety Relief

Incorporating mindfulness into your exercise routine can significantly enhance its anxiety-relieving benefits. Mindfulness involves being fully present in the moment, aware of your thoughts, feelings, and physical sensations without judgment. When combined with exercise, it can create a powerful tool for managing anxiety.

How can you integrate mindfulness into your anxiety-busting workouts?

• Focus on your breath during high-intensity exercises, using it as an anchor for your attention
• Pay attention to the physical sensations in your body as you stretch or practice yoga
• During outdoor walks, engage all your senses to fully experience your environment
• When dancing, tune into the rhythm of the music and how your body responds to it

By practicing mindfulness during exercise, you not only reap the physical benefits of the activity but also train your mind to stay present and calm. This skill can then be applied to other areas of your life, helping you manage anxiety symptoms more effectively in various situations.

Overcoming Barriers to Exercise for Anxiety Relief

While the benefits of exercise for anxiety relief are clear, many people face barriers that prevent them from establishing a regular routine. Recognizing and addressing these obstacles is crucial for creating a sustainable exercise habit that supports your mental health.

Common barriers to exercise and strategies to overcome them include:

• Lack of time: Break exercise into smaller, manageable chunks throughout the day
• Low motivation: Find activities you enjoy and consider exercising with a friend for accountability
• Fear of judgment: Start with home workouts or find beginner-friendly classes
• Physical limitations: Consult with a healthcare provider to find safe, appropriate exercises
• Inconsistent results: Remember that the benefits of exercise accumulate over time; be patient with yourself

By proactively addressing these barriers, you can create a more consistent and effective exercise routine for anxiety management. Remember, every step towards regular physical activity is a step towards better mental health.

The Importance of Rest and Recovery

While establishing a regular exercise routine is crucial for anxiety management, it’s equally important to incorporate adequate rest and recovery into your plan. Overexertion can lead to burnout and potentially exacerbate anxiety symptoms, counteracting the benefits of your efforts.

How can you ensure proper rest and recovery in your anxiety-busting exercise routine?

• Include rest days in your weekly schedule to allow your body to recover
• Practice active recovery, such as gentle yoga or stretching, on non-workout days
• Prioritize sleep, aiming for 7-9 hours per night to support physical and mental recovery
• Listen to your body and adjust your workout intensity or duration when needed
• Use relaxation techniques like meditation or deep breathing to complement your exercise routine

By balancing active exercise with proper rest and recovery, you create a sustainable approach to anxiety management. This holistic strategy not only helps alleviate anxiety symptoms but also promotes overall physical and mental well-being.

Tracking Your Progress and Celebrating Success

As you incorporate various exercises into your anxiety management routine, it’s beneficial to track your progress and celebrate your successes, no matter how small. Monitoring your journey can provide motivation and help you identify which strategies are most effective for your individual needs.

Consider these methods for tracking your anxiety-busting exercise progress:

• Keep a journal to record your workouts and how you feel before and after
• Use a fitness app or wearable device to track your physical activity
• Regularly assess your anxiety levels using standardized scales or questionnaires
• Set small, achievable goals and acknowledge when you reach them
• Share your progress with a trusted friend, family member, or mental health professional

Remember, progress in managing anxiety through exercise isn’t always linear. There may be setbacks or challenging days, but by consistently tracking your efforts and celebrating your successes, you reinforce the positive impact of exercise on your mental health. This positive reinforcement can help you maintain your routine and continue reaping the anxiety-relieving benefits of regular physical activity.

5 of the Best Types of Exercise for Anxiety Relief

TOPICS:Anxiety DisordersExercise

By SciTechDaily.com
September 7, 2022

If you’re feeling anxious, you may want to hit the gym or head out for a run but those aren’t the only exercise options for helping you ward off stress. Fortunately, several types of exercise can help combat anxiety. Exercise is a stress reliever and a way to reduce tension and regain calm when your mind is being pulled in too many directions.

The Link Between Anxiety and Exercise

Anxiety is a normal reaction to stress, but it’s not always easy to manage or live with. The link between physical activity and mental health is well established. Exercise can help manage anxiety, depression, stress, sleep problems, and weight issues. Studies show it can improve memory and thinking skills in people with Alzheimer’s

Alzheimer's disease is a disease that attacks the brain, causing a decline in mental ability that worsens over time. It is the most common form of dementia and accounts for 60 to 80 percent of dementia cases. There is no current cure for Alzheimer's disease, but there are medications that can help ease the symptoms.

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Exercise boosts the brain’s ability to produce serotonin — the neurotransmitter that helps regulate mood — which may explain why exercise helps people feel happier after they work out. It also stimulates the release of endorphins, the body’s natural opiates, chemicals that help relieve pain and boost mood.

You. should know that having anxiety doesn’t make you weak or inadequate; it’s part of being human. Let’s look at some types of exercises that could help relieve your symptoms when they strike so that you feel better both physically and mentally.

High-Intensity Exercise Has an Edge

High-intensity exercise may have an edge for treating anxiety. A study found that both high- and low-intensity exercise helped alleviate anxiety symptoms in subjects, but researchers found a greater tendency toward improvement with higher-intensity sweat sessions. It may be that higher intensity exercise stimulates a greater release of endorphins and shifts brain chemistry more dramatically than lower intensity workouts. If you’re working out at a high intensity, you can get benefits in a shorter time, too. Research shows as little as 10 minutes of intense exercise is enough to offer mental and physical health benefits.

It’s also important to stick with an exercise routine even when things get tough — like when you feel tired after work or have trouble getting out of bed early enough on weekends — because consistency is crucial if you want lasting results from your workouts. Don’t give up if something feels hard right now… just keep moving forward. It will get easier.

Yoga Has a Calming Effect

On days when a high-intensity workout feels overwhelming, yoga can help you reclaim your calm. It’s also an effective way to improve both your physical and mental health. Yoga poses are designed to stretch and strengthen the body, while simultaneously calming the mind.

Yoga also teaches you how to breathe more deeply, fully expanding your lungs, which can lead to reduced anxiety and tension in your muscles. Research reveals that yoga reduces stress-related hormones like cortisol that enhance the body’s stress response.

Stretching

Stretching does more than boost flexibility and relieve tight muscles. A randomized-controlled trial found that 10 minutes of stretching reduced anxiety and boosted mental health and vitality in workers. So, if you’re worried or anxious, take a break from what you’re doing and do whole-body stretches. You should feel the mental health benefits of stretching quickly.

Walking Outdoors

Although high-intensity exercise may have an edge for easing anxiety, it doesn’t mean low-intensity exercise isn’t beneficial. The key is to do it outdoors in nature. Exercise is a scientifically proven way to clear your mind and relax. The fresh air and sunshine will lift your mood and spirits. So, it’s easy to see why so many people head outdoors for their workout.

When you exercise outdoors, you focus on the world around you, too. Plus, natural light has a beneficial effect on your circadian rhythms, the cadences that help regulate sleep and how your body responds to stress. Plus, the fresh air and sunlight can help you feel more energized and grounded.

Dancing

Dancing is another effective stress reliever. You can dance alone in front of a mirror or with friends; either way works. This is a unique way to unwind after work or school since dancing is a mood lifter and helps relieve stress and tension built up during their day-to-day routine (so dance around your desk when no one is looking). You’ll love the way you feel afterward.

Discover What Works for You

If you’re struggling with anxiety and want to try new ways of exercising, try different types and see what works doesn’t work for you. Then adjust accordingly. You might decide less high-intensity exercise and more yoga is your ticket to calm, or you might find some of both is beneficial. The best exercise for anxiety is the one you’ll stick with. If you choose an activity that makes you miserable, you’re less likely to keep up with it. Don’t worry about finding the perfect exercise routine; just find something that works for you.

References:

1. “For Anxiety, Higher-Intensity Exercise May Treat Symptoms Better.” consultant360.com/exclusive/consultant360/mental-health/anxiety-higher-intensity-exercise-may-treat-symptoms-better.
2. “Depression and anxiety: Exercise eases symptoms – Mayo Clinic.” 27 Sept. 2017, mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495.
3. Journal of Affective Disorders. Volume 297, 15 January 2022, Pages 26-34.
4. Thirthalli J, Naveen GH, Rao MG, Varambally S, Christopher R, Gangadhar BN. Cortisol and antidepressant effects of yoga. Indian J Psychiatry. 2013 Jul;55(Suppl 3):S405-8. doi: 10.4103/0019-5545.116315. PMID: 24049209; PMCID: PMC3768222.

5 exercises for anxiety

Exercises for anxiety relief may help a person manage certain anxiety symptoms, such as muscle tension, increased heart rate, and rapid breathing. Breathing exercises help foster deep, even breaths that promote diaphragmatic breathing. These exercises may reduce anxiety and help a person relax by restoring a typical breathing pattern.

Anxiety disorders are among the most common mental health problems in the United States, affecting about 40 million individuals. Although doctors can successfully treat these conditions, only 4 in 10 people with anxiety seek treatment.

Anxiety can trigger a cascade of stress hormones during the so-called fight-or-flight response. During a panic or anxiety attack, people may take rapid, shallow breaths, affecting the balance of oxygen and carbon dioxide. A person may also experience a pounding heartbeat and feelings of impending doom, contributing to more anxiety.

This article looks at anxiety reduction exercises and how they may help individuals cope.

People can use various relaxation and breathing exercises to help reduce feelings of anxiety.

During an anxiety attack, the body incorrectly thinks it is in danger and releases epinephrine and other stress hormones. This is part of the sympathetic nervous system’s fight-or-flight response, which dictates how the body reacts to potential threats. As a result, the muscles become tense, and breathing becomes shallow.

Anxiety exercises can help reduce the symptoms of a panic attack or generalized anxiety. For example, slow breathing techniques can increase feelings of comfort and relaxation while reducing anxiety, depression, and confusion. Slow-paced breathing exercises help loosen muscles, slow heart rate, and normalize breathing, allowing individuals to control their symptoms.

Individuals can use the following anxiety exercises to reduce feelings of stress, anxiety, and panic.

1. Alternate nostril breathing

Alternate nostril breathing, known as Nadi Shodhana, is a yoga breathing technique that can lower blood pressure and improve attention.

An individual blocks off one nostril while breathing through the other, then switches to exhale through the other nostril.

1. In a seated position, place the left hand on the left knee.
2. Inhale and exhale to begin.
3. Lift the right hand toward the nose.
4. Bend the point and middle fingers to the palm, leaving the thumb, ring finger, and little finger extended.
5. Using the thumb of the right hand, close the right nostril.
6. Inhale through the left nostril.
7. Close the left nostril with the ring finger.
8. Release the right nostril and exhale.
9. Inhale through your right nostril.
10. Close off the right nostril with the thumb.
11. Release the left nostril and exhale.

Perform the breathing exercise in rounds of 10.

People should return to breathing normally if they begin to feel lightheaded.

2. Pursed lip breathing

Pursed lip breathing helps an individual breathe slowly, deeply, and more intentionally. It is a simple breathing technique that helps make deep breaths slower and more intentional.

People living with lung conditions such as emphysema and chronic obstructive pulmonary disease (COPD) use this technique to control shortness of breath and ease anxiety.

1. Sit on a chair or the floor in a comfortable position.
2. Keep the neck and shoulders relaxed.
3. With the mouth closed and lips relaxed, inhale slowly through the nostrils for 2 seconds.
4. Pucker the lips as if giving a kiss and exhale through the mouth slowly and steadily.

3. Resonance frequency breathing

Also called coherent breathing, this technique can help reduce anxiety and allow a person to enter a more relaxed state.

1. While lying down with the eyes closed, breathe in through the nose with the mouth closed for a count of six. The lungs should not be too full.
2. Exhale slowly and gently for a count of six without forcing the breath.
3. Continue as necessary for up to 10 minutes.
4. Following the exercise, the individual should remain still and focus on how the body feels for a couple of minutes.

Although resonance frequency breathing rate varies among individuals, the typical range is 4.5 to 7 breaths per minute.

Simple breathing exercise

Individuals can use this simple breathing exercise while standing, sitting, or lying down. However, people should also consider adding it to their daily routine to get the most benefit.

1. Loosen any clothing that could restrict breathing and choose a comfortable position.
2. If lying down, place the arms slightly away from the sides with the palms facing up. Position the legs comfortably. If sitting or standing, place the feet flat on the ground, hip-width apart.
3. Breathe in gently through the nose for a count of up to five, allowing the breath to flow deeply into the belly without force.
4. Then, without pausing or holding the breath, breathe out through the mouth for a count of up to five.
5. Continue the exercise for 3–5 minutes.

Progressive muscle relaxation

A 2021 study found that progressive muscle relaxation can significantly reduce anxiety levels and sleep quality in individuals with COVID-19. These exercises involve focusing on tensing and relaxing all of the muscle groups — such as the chest, back, arms, abdominals, legs, and shoulders — one at a time.

1. Lie on the back and stretch out comfortably.
2. Breathe in and tense the first muscle group for up to 10 seconds.
3. Breathe out and quickly relax the muscle group.
4. Relax for up to 20 seconds before repeating the process on the next muscle group.
5. When complete, count backward from 5 to 1 and focus on the present.

Doctors typically treat anxiety with psychological therapy, medications, or a combination of both.

Psychotherapy

People living with anxiety disorders may benefit from supportive talks and education about the condition. In addition, doctors may recommend cognitive behavioral therapy (CBT) because numerous studies show that it is an effective treatment option for anxiety disorders. CBT aims to reduce anxiety symptoms by identifying and changing how the individual thinks and behaves.

Medications

Doctors often first recommend selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs). However, individuals must understand that these antidepressant medications may take several weeks to produce positive changes. Additionally, these medications can cause adverse effects, such as increased anxiety symptoms and jitteriness, particularly when a person first starts taking them.

Other medication options include:

• pregabalin
• tricyclic antidepressants
• benzodiazepines

Learn more about treatments for anxiety.

Natural herbs and alternate medications may also work for some people. Learn about these therapies.

Although most people feel anxiety and worry from time to time, it is important to talk with a doctor if anxiety is affecting daily life or causing distress.

A person may have generalized anxiety disorder (GAD) if they worry uncontrollably, anxiety significantly affects their job and social life, and they have worried almost daily for at least 6 months.

A doctor can confirm this diagnosis and rule out other conditions that could cause anxiety symptoms, including anemia or an overactive thyroid gland.

Anxiety is a common mental health issue that doctors typically treat using medication and psychotherapy.

Anxiety exercises are another technique that can help an individual manage certain anxiety symptoms, such as rapid breathing, racing heart rate, and tense muscles.

Breathing and muscle relaxation exercises encourage an individual to focus on breathing deeply and relieving tension in the body. This can help them relax and allow them to manage their anxiety.

10 Effective Ways to Beat Anxiety – Ostap Bond on vc.ru

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The first thing I want to start with is to understand what is the difference between anxiety and an anxiety disorder. Your task is to attribute yourself either to one group or to another, because the approach and method of treatment in each case is fundamentally different.

Alarm:

This state is caused by certain circumstances here and now, that is, before that everything was fine, good, nothing bothered you. Then some event happens and you fall into a state of anxiety, the event has passed, changed and the anxiety is gone. Anxiety is an emotional experience in which a person experiences discomfort, a little fear, tension from the uncertainty of the future. It increases when you need to make a responsible decision, with some external “threat”, with a lack of information or time.

Examples:

• Anxiety before an exam or important interview, speech, important conversation.
• Did I close the door, did I turn off the iron
• Worries about a future date, a girl’s response to a proposal. Feelings about breaking up a relationship.
• Anxiety about current events in the world: illness or emergency

Anxiety disorder:

Anxiety is a condition that can haunt you for several weeks, months, and even several years, it reduces the quality of life. It is very difficult for a person to control his emotional state.

Symptoms:

• a pronounced form of anxiety and emotional stress before the onset of panic attacks;
• frequent mood swings;
• persistent sleep disorder;
• constant conflicts with others;
• reduced acuity of reactions and inhibited thinking;
• increased sweating, rapid pulse;
• fatigue and weakness leading to decreased performance;
• complaints about the appearance of pain in different parts of the body.

If we are talking about the first cases, about anxiety, then you can really deal with it yourself, using the methods provided in this checklist. If we are talking about anxiety, then you can try to cope on your own, this will help in the moment, but will not solve the problem as a whole, and it is better to consult a specialist in the same way: a psychologist, psychotherapist, endocrinologist (if you have problems with the hormonal system, they can bring you to this state).

The second very important point. In a state of anxiety and anxiety, try not to focus on it. Don’t make it your only target to fight. And don’t interpret anxiety as something bad and terrible. Often, when we recognize anxiety in ourselves, we begin to worry too much about the fact that we even have it and only increase it. Anxiety is a normal state of the body that reacts to external factors and even helps to adapt to them. Understand that there is nothing terrible in anxiety, you should not be afraid of it, focus strong attention on it, treat it calmly.

Also form an action plan for the day, for the week, for the month. So that you can distract your attention, try to distract yourself with some business, some activity. Often, when we fall into a state of anxiety, we hang in it, forgetting about everything else and not trying to cope with it in any way. And it is everything else that can help with this.

Ways to deal with anxiety:

1. ASK YOURSELF, how can I make a difference?

If you understand that yes, I can influence the situation and start going through different options, write them down and decide which one you will try first. In this case, the anxiety will go away, and the emotional state will return to normal.

If you do not know how to influence the situation, and even realize that you cannot influence it. Then your task is to switch yourself to the following recommendations:

2. INFORMATIONAL DETOX.

If you are in a negative informational field, where various news come from everywhere that make you anxious, then an informational detox is recommended for you. This is when you limit yourself to watching some news that carries a negative message, and if some information really scares you, then it is better to exclude this source altogether in order not to put your body into a state of anxiety.

3. COMMUNICATION WITH RELATED, LOVED AND RELATIVE PEOPLE.

As soon as you feel anxiety, your task is to surround yourself with these people, call them up, ask them for support, care and not leave in a state of loneliness, not turn into a hermit.

Do not close with your emotions, fears, anxiety one on one. They need to go out into the public space. Call a loved one and say in plain text: “support me, please pick up some words that can calm me down, I need your help, I need hugs, I need your presence in my space.” At the same time, when you ask for this, do not ask for any advice, that is: “I don’t need advice, I don’t ask for advice, but I ask for support.” These are two fundamental differences.

4. PHYSICAL EXERCISES.

Research results show that anxious people tend to lead a sedentary lifestyle. And it is activity that may be the best solution to prevent and treat anxiety. Time to lace up your sneakers, get out of your car and get moving!

A simple bike ride, dance class, or even a brisk walk can be a powerful tool for those who suffer from chronic anxiety. These activities also help people who are overly nervous and preoccupied, such as an upcoming exam, public speaking, or an important meeting.

HOW DOES EXERCISE HELP REDUCE ANXIETY?

• Physical exercise distracts from the disturbing topic.
• Physical activity reduces the feeling of anxiety due to muscle relaxation.
• Cardio training affects the processes in the brain, allowing the production of anti-anxiety hormones.
• Exercise activates the frontal lobes of the brain responsible for executive function, a system for responding to real or imagined threats to our survival.
• Regular exercise creates resources that increase resilience to violent emotions and can partially replace therapy by increasing levels of stress tolerance and self-confidence.

5. BREATHING PRACTICES.

“Breathing is the most effective method to quickly reduce anger and anxiety,” doctors say. When you’re worried or angry, you tend to take short, shallow breaths. Doctors explain that such behavior only increases the state of stress, the same “fight or flight.” Fear causes rapid breathing, which increases fear. This is why long, deep, calming breaths break this addiction and help you calm down.

Breathing exercise

• Breathing square

1. Sit comfortably. It is convenient for many to lean on the back, and put their feet on the ground. When you feel comfortable, close your eyes. Watch how you inhale and exhale again. Try to inhale through your nose and exhale through your mouth.

2. Place your hand on your stomach and feel your stomach rise and fall as you breathe. While inhaling mentally or quietly aloud, say “input”, when you exhale – “exhale”.

3. Think only of your breath and repeat the words “in” and “out”. You can also try counting to ten – inhale for one, exhale for two, and so on until ten, then start again. If extraneous thoughts arise, try again to direct your attention to the process of breathing, counting, or pronouncing the words “inhale” and “exhale”.

4. Continue breathing like this for about two minutes.

5. Now pay attention to the sounds around you again and think about where you are right now. Slowly open your eyes and look around. Pay attention and think about whether you feel calmer.

• Diaphragm breathing.

Get into a comfortable position. Place one hand on your chest, the other on your stomach. Take a deep, even breath in through your nose. At the same time, the hand on the chest should hardly move, but the hand on the stomach should rise and fall. Exhale through your mouth. This way you will breathe with your diaphragm.

6. DIARY OF THOUGHTS AND FEELINGS, EMOTIONS.

Another way to relieve stress is to keep a diary of your thoughts and feelings. It is not at all necessary to conduct it regularly, because many feel guilty if they filled it out one day and “dropped out” the next, etc. You can lead it according to relevance, and most importantly, after this practice, it becomes easier for you.

Writing out your emotions and releasing everything you have on paper is almost like a session with a psychologist. After all, one of the most important things that happens in a session is your story of what you sometimes cannot tell your friends and relatives. After practice, we simply cease to be torn from the inside, because we remove part of the energy, so writing is a wonderful self-help tool that you can use with just a pen and paper.

7. MEDITATION.

Meditation is a psychological method of auto-regulation that allows a modern person to reduce the level of anxiety, increase stress resistance and relieve mental stress by mastering the skill of managing emotional intelligence.

Meditation also shrinks the tonsils, which reduces the fight or flight response. In addition, regular practice reduces the level of stress hormones in the body.

Conscious meditation

There is one pitfall in this exercise – if the posture is very comfortable, you risk falling asleep) Therefore, be vigilant. Otherwise, this technique allows you to relax and concentrate. In our body every minute there is a lot of processes that we are not aware of. The ability to listen to oneself allows many people to reach a different level of awareness and calm down.

• Get into a comfortable position, sitting or lying down. If you are sitting, keep your back straight.
• Breathing is deep, calm. Imagine tension and anxiety leaving your body with each exhalation. If you feel uncomfortable somewhere, change position so that you can completely relax.
• Concentrate your attention on the very tips of your toes. Observe any sensations in that area, everything that happens there. Imagine that you direct your breath there, and your fingers are filled with energy and warmth.
• After completely relaxing this zone, direct your breath up the body through the legs, pelvis, back, abdomen, chest, arms, neck, face, all the way to the top of the head.
• Listen to the sensations of relaxation, warmth and calmness throughout the body. After that, you will be full of energy and strength in order to cope with any life task.

8. MUSCLE RELAXATION.

After the tension of any muscle, the stage of its relaxation inevitably begins. And if muscle contraction causes anxiety, then their relaxation contributes to emotional calm. In particular, this technique works very well for those who play sports. So, you only need to strain the muscles for 10-15 seconds, and observe the relaxation in them for 15-20 seconds.

• Start with your breath, focus on your body, the sensations in it. Thoughts are calm, breathing is even.
• Hands. Squeeze one hand tightly, feel the tension of all muscles. As you exhale, release, concentrating on the feeling of relaxation. Repeat the same with the second hand.
• Neck. Raise your shoulders up and in this position stretch your chin to your chest. Tilt your head back, turn it slowly from side to side. Then relax.
• Face. Open your mouth wide and raise your eyebrows as high as possible, as if you are very surprised. Then close your eyes tightly and frown your forehead, wrinkle your nose. Squeeze your jaws tightly, pulling the corners of your lips down.
• Chest. Inhale deeply, hold the air for a few seconds and exhale. Listen to the sensations.
• Back and stomach. Flatten your shoulder blades, arch your back. Tighten your abdominal muscles strongly.
• Legs. Tighten the muscles of the thighs, while the knee should be half-bent. Pull the sock towards you, fully straighten it in the opposite direction. Stretch your entire leg with effort, squeeze your toes.

Do 3-4 repetitions of the entire complex. Each time you relax, focus on how much your muscles are relaxed, your whole body, how light it is. With each new approach, relaxation will be felt more and more.

9. CAUSE THE WORST CASE OF EVENTS.

In this practice, you need to bring the thought to the point of absurdity and come up with the most terrible scenario for the development of events. After that, ask yourself: “what will I do if this happens?”. When you find a couple of options, then you will gradually calm down. Our brain is afraid of the unknown, and when it understands that some problems can be solved and sees how, it calms down.

Example:

A: I’m afraid to shoot stories and broadcast it.

B: why?

A: suddenly I will disgrace myself.

B: what will happen?

A: Everyone will stop communicating with me, I will be completely alone in life.

B: Seriously? How is the failure in stories connected and that EVERYONE will not communicate with you and you will be left alone – NO way. Okay, let’s say this happens, let’s write a plan B, C and D. What will happen if this really happens?

A: I will find new acquaintances, go to a new company to work or to an event, etc.

When you come up with new ways to solve a fearful problem, you automatically understand that there is nothing to worry about, the fear subsides and you can act

10. REDIRECTIONS OF ATTENTION AND HOBBIES.

1. Try the five senses exercise to focus on the present moment:

• List 5 things I see.

• List 4 things I hear.

• List 3 things that I touch.

• List 2 things that I can smell.

• List the taste I have.

The exercise can be done silently, mentally listing the things you feel, or you can do it with someone else.

2. Change your occupation and location.

If you are experiencing anxiety that does not go away on its own, it may be helpful to change your activities. For example, if your anxiety gets worse while relaxing at home, taking a walk or doing another activity that you enjoy might be beneficial.

3. Relaxing hobby.

A soothing hobby is something that will allow you not only to escape from the bustle of the outside world, but also to calm down, because something that you do with your hands: knitting or drawing a picture, playing some instrument, it relaxes the body, the nervous system. Many people just want to crack the seeds, for example, repeating the cleaning process, they calm down, the same with cigarettes. It’s all about the same thing, just try to keep this habit healthy and environmentally friendly for you.

11. CONSULT A SPECIALIST

If you understand that you do not have the resource to cope on your own, there is no resource for reading some books, articles, exercises, for self-regulation and self-help does not lead you to calm down. So you need to contact a good specialist directly. Once again I repeat it can be a psychologist, psychotherapist, endocrinologist.

SUMMARY AND RECOMMENDATIONS

• I recommend that you try all the exercises and find out which one is more suitable for you.

• It is important to understand that these and other relaxation methods work in a cumulative effect. If you perform these exercises daily for at least 2 months, the body and mind will already get used to these states. Regular exercises help not only to adequately cope with the inevitable daily stress, but also to normalize the entire nervous system in general, put reactions in order, and generally become calmer.

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What a psychotherapist will teach you: 3 exercises against anxiety – personal experience

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Health and beauty At the age of 24, I had my first panic attack. The heart began to beat, the body began to throw in a fever, then in a shiver. I was shackled by a paralyzing fear, although I was in my apartment, so nothing threatened. It is not clear why it all started, until that evening I had not come across anything like this.

Since the first panic attack, mental health has turned 180 degrees. The last four years of life were filled with many happy moments, but also with suffering, pain and struggle with anxiety for control of life.

Of course, I tried to follow the standard advice, such as consuming less caffeine and exercising. In addition, I decided to seek help from a psychotherapist. He taught me exercises that reduced my anxiety levels. Here are the most effective methods.

1. Diaphragmatic breathing

The diaphragm is a muscle located between the thoracic and abdominal cavities. The breathing technique teaches you how to use it correctly in order to breathe properly. The exercise is easy to perform anywhere, especially in places where panic attacks often occur: for example, in the subway, office or airplane.

How to do

Place one hand on the stomach and the other on the chest. Inhale slowly through your nose until you feel your belly move with your hand. The chest should remain at rest. Imagine that your stomach is a balloon that you are trying to inflate while your chest is not moving. After inhaling, tighten your abdominal muscles and exhale through pursed lips. When you start practicing diaphragmatic breathing, you may feel tired and even a little dizzy, you will get used to it over time.

How it can help

Breathing reduces anxiety because it helps you use less energy and effort to breathe, slows your heart rate, and helps lower blood pressure.

2. Mindful meditation

In the process, you learn to keep your mind fully in the present and drive away distracting thoughts and negative thought patterns. Meditation used to be a spiritual practice, but now many turn to it to increase concentration, learn to follow thoughts and relieve stress.

How to do it

Sit in a quiet place and set a timer on your phone for five minutes. This time will seem much longer than you imagine. Close your eyes, relax and observe your body and breath. Pay attention to the sensations in your body and listen to the sound of your breath. At some point, thoughts will fly far away, this is a natural reaction. As soon as you notice that your brain has begun to wander, bring your attention back to your breath. Be patient. The first few practices of thought will constantly fly away, this is normal.

How it can help

The technique teaches you to focus on the present and stop negative thoughts.

3. Progressive Muscle Relaxation

Exercise helps you relax, worry less during the day, and fall asleep when it’s hard to slow down the activity of the mind and body.

How to do

You first feel and then tense muscles in your body, such as your neck, shoulders, hands, or feet. Then let go of the tension and allow yourself to relax. So, my therapist suggested focusing on the feet, and then we started to work the whole body upwards. We paid attention to every part of the body, found tense muscles and concentrated on relaxing them.

How it can help

Muscle relaxation helps you hear your body and notice tension that you have not felt before, as well as work with your muscles when they are tense during a panic attack.

About the Author: Kim Quindlen is a blogger and author of Thought Catalog.

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Text: Zhanna Omelyanenko Photo source: Unsplash

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