Anxiety / Depression

13 Ways to Reduce Anxiety-Research Proven

It is not uncommon for many to have a panic attack or an anxiety issue. These are few ways to reduce anxiety!

but first let us know….

What is Anxiety?

stages in anxiety

                                                                

Ways to Reduce Anxiety!

Anxiety is just a normal human emotion. There are many people who feel anxious, or nervous, when get to face a problem at work, or family especially when tend to take an important decision.

An anxiety disorder is said to be a serious mental illness. People with have anxiety disorders can respond to various certain things or situations with a fear and dread manner. The various physical signs of anxiety are pounding heart, increased blood pressure, lose of concentration and sweating.

For few this anxiety disorder can be so constant and overwhelming, and can be crippling. An anxiety disorder is diagnosed if the person’s response is not appropriate for the situation, if the person cannot control the response or if the anxiety interferes with normal functioning.

symptoms in anxiety

If not this disorder is left untreated this can worsen, but there are many effective ways to reduce this disorder.

Below are certain methods which are proved ways to reduce anxiety and get away from the stress related problems

1.Remind Yourself:

having a panic attack then remind yourself that it’s harmless


if you are having a panic attack, then remind yourself that it’s harmless, it’s temporary, and there’s nothing I need to do and keep in mind that it is only the opposite of a sign of your body response that is activating its fight-or-flight response.

2. Check Your Thoughts:

if you feel nervous like “I’m going to bomb,” ” i am gonna be fired” the same negative suggestions to your thoughts will go all along your way that whole day but if you say , “I’m nervous, but I’m prepared.” “things will go well” these positive suggestions will drive positive results in your work. this pattern of rethinking helps to train your brain rationally and help to get over the anxiety.

3. Do something/ Don’t be Idle:

Don't be idle
As it is already said that the idle brain is devils work shop. it is suggested that never be idle when your mind is having a panic attack or in an anxiety phase. Just do something that can rejuvenate and drive away the anxiety. This helps you to keep your mind in cooperated with things you are doing and helps you to forget things that are bothering you.

4. Take Deep Breaths:

Taking deep breaths can help you calm down. You don’t need to do any thing like counting or any. just focus on the inhaling and exhaling. This will help slow down and re-center your mind

5. Meditate:

meditation can combat your stress

Research has shown that about 10 to 15 minutes of daily meditation can combat your stress levels and proved to be beneficial to the health.

This helps in reducing the amount of cortisol levels(stress hormone) and there by increases the serotonin levels in the body . Download a meditation app like Calm or Head space to get started which are proved to be worth using.

6. Slow Down:

Take 5 minutes and focus on only one behavior with awareness and take a notice on how the air feels on your face when you’re walking and how your feet feel hitting the ground. Enjoy the texture and taste of each bite of food. this helps in diverting your conscious mind away from stress increasing things.

7. Follow the 3-3-3 Rule:

stressed out then look around

This is some thing research proven. when you think that you are stressed out then Look around you and name three things you see immediately.

Then, name three sounds you can hear. Finally, move any of the three parts of your body — your ankle, fingers, or arm. When you think your mind is out of control this helps in allowing you to divert your mind.

8. Ask for a Second Opinion:

Call a friend or family member and keep your thoughts to them so that this will help to avoid any irrational thinking to go pass your way. in this way you can express yourself and release your stress from your body by sharing things to others. This method has been one of the effective ways to reduce anxiety!

9. Chew Gum

mental health


study done out of Swinburne University found that people who chew gum while doing multitasking under stress had relatively lower cortisol levels, reduced levels of stress and anxiety, and increased levels of alertness and performance compared with who don’t. Another found that chewing gum can improve any negative mood of sort, and increase levels of peace and calm. It believed that it can increase the brain blood supply, there by reducing the stress on the brain.

10. Forest Bathing

From 2004 to 2012 years, The Japanese officials had spent $4 million studying the physiological impact of “forest bathing”( which just means spending time around trees). They have found that it reduces anxiety, and boosts your immune system, and thereby amplifies the feelings of the well being.

11. Check Your Email Less

check email less frequently were less stressed

 

The Researchers of University of British Columbia have taken 124 study participants and had one group limit how often they checked their email (to three times a day only) and the other group could check as often as they wanted.surprisingly, researchers found that the group who checked their email less frequently were less stressed. The key here is to limit how often you’re doing it. This method has been one of the effective ways to reduce anxiety!

12. Get Enough Sleep:

According to neuro-scientists of UC Berkeley, “when you don’t get enough sleep, your brain’s amygdala and insular cortex both light up in a pattern similar to the abnormal neural activity of people with anxiety disorders.” it is always better to get enough amount of sleep that is 8 hours for a adult human.

13. Watch a Funny Video:

laughter has lots of benefits for our mental health

Many research haven shown that the laughter has lots of benefits for our mental health and physical health; one study found that humor could help lower anxiety as much an exercise can. 

For more related articles regarding Mental and physical health:

Self life hacks

Doctor by profession and blogger by passion

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