Panic and anxiety: 10 ways to self-help
People with chronic anxiety find themselves in it for no reason at all. You wake up and understand - here she is. Anxiety seems to have sunk its teeth into the spine and torments the nervous system. Whatever we do and wherever we go is an alarm with us. You can stay in this condition for a few days (if a few weeks, it is better to see a doctor). Given the situation around, many are now feeling anxious and panicking. Let’s try simple ways of self-help and restoration of harmony.
Imitation of escape or struggle
The best way to calm your nerves. Our brains respond to stress just as they did thousands of years ago when we saw a lion running after us. Times have changed, but the brain’s reaction is the same. He needs to feel that you have escaped or overcome the stressor. 20-minute workout, jogging, self-forgetful dancing to your favorite music - choose something you like. If you do not like or do not have the opportunity to exercise, below are ways that will also help.
Deep breathing
When we breathe fast, the hormonal level of the body does not work as well as when we breathe slowly. So lie on your back, put your hand on your stomach and imagine that there is a special dish for air inside. The air in this vessel "flows" like water. That is, first falls into the lower abdomen, then rises. Exhale - as if pouring water from a vessel. First come the upper layers of air and finally from the abdomen. Take 5 breaths.
Put your hand on the lower abdomen. Now the dishes have lengthened, and the bottom is here. Take 5 more breaths.
Aromatherapy
Since we are already breathing, why not breathe a little more benefit? Essential oils stabilize the nervous system. Choose the oils whose scent you like right now, mix in an aroma lamp and enjoy.
Meditation
Putting yourself in an anxious state for 20 minutes of meditation is difficult. But this is not necessary. There is a great application Zen-master , suitable for relieving anxiety. The application at different times of the day with a gong signal announces that it is time to meditate. Exactly for 1 minute. This moment, focus on breathing, stop the inner dialogue, or choose another koan. As a result, you will still have 20 minutes of meditation a day, but not completely, but little by little. Even a short meditation will help calm the mind, feel the body and reduce anxiety.
Support
If you are anxious, spread a yoga mat or blanket and just lie on the floor. Focus on where the body touches the floor. Feel that the floor is holding you. Close your eyes and imagine how the body becomes heavy, tired, and the floor still holds it. This method helps to ground yourself and feel more confident.
Boyko Yoga or Relax Yoga
These are two schools of yoga, as we need slow, deep yoga aimed at body contact and stretching, rather than working out the muscular skeleton. This yoga will help to ground, calm the mind, feel self-support. Be sure to try it if you are anxious cats.
Voltage relief
To relieve muscle tension due to anxiety, try the following exercise. Take a deep breath and tense all the muscles. Let your arms and legs tremble with tension. After 4 seconds, exhale and release the voltage. Repeat 3 times.
Walking
Sounds banal, but worth a try. Walking restores energy, while exercise will still relieve some of the stress. Add at least 15 minutes of walking a day, and preferably more.
Scream
Shout, it perfectly releases the accumulated tension. If you are scared to scare your family or neighbors, shout in whispers. It’s also effective, but barely audible.
Art therapy
Stress and anxiety are unexperienced emotions. Try to express them with creativity. Draw an alarm or dance it. Write a story about stress, fear and other feelings with a good ending. Through creativity, we experience something that has not been lived and is "stuck" in the psyche, causing anxiety.
Keep yourselves!
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Imitation of escape or struggle
The best way to calm your nerves. Our brains respond to stress just as they did thousands of years ago when we saw a lion running after us. Times have changed, but the brain’s reaction is the same. He needs to feel that you have escaped or overcome the stressor. 20-minute workout, jogging, self-forgetful dancing to your favorite music - choose something you like. If you do not like or do not have the opportunity to exercise, below are ways that will also help.
Deep breathing
When we breathe fast, the hormonal level of the body does not work as well as when we breathe slowly. So lie on your back, put your hand on your stomach and imagine that there is a special dish for air inside. The air in this vessel "flows" like water. That is, first falls into the lower abdomen, then rises. Exhale - as if pouring water from a vessel. First come the upper layers of air and finally from the abdomen. Take 5 breaths.
Put your hand on the lower abdomen. Now the dishes have lengthened, and the bottom is here. Take 5 more breaths.
Aromatherapy Since we are already breathing, why not breathe a little more benefit? Essential oils stabilize the nervous system. Choose the oils whose scent you like right now, mix in an aroma lamp and enjoy.
Meditation
Putting yourself in an anxious state for 20 minutes of meditation is difficult. But this is not necessary. There is a great application Zen-master , suitable for relieving anxiety. The application at different times of the day with a gong signal announces that it is time to meditate. Exactly for 1 minute. This moment, focus on breathing, stop the inner dialogue, or choose another koan. As a result, you will still have 20 minutes of meditation a day, but not completely, but little by little. Even a short meditation will help calm the mind, feel the body and reduce anxiety.
Support
If you are anxious, spread a yoga mat or blanket and just lie on the floor. Focus on where the body touches the floor. Feel that the floor is holding you. Close your eyes and imagine how the body becomes heavy, tired, and the floor still holds it. This method helps to ground yourself and feel more confident.
Boyko Yoga or Relax Yoga These are two schools of yoga, as we need slow, deep yoga aimed at body contact and stretching, rather than working out the muscular skeleton. This yoga will help to ground, calm the mind, feel self-support. Be sure to try it if you are anxious cats.
Voltage relief
To relieve muscle tension due to anxiety, try the following exercise. Take a deep breath and tense all the muscles. Let your arms and legs tremble with tension. After 4 seconds, exhale and release the voltage. Repeat 3 times.
Walking
Sounds banal, but worth a try. Walking restores energy, while exercise will still relieve some of the stress. Add at least 15 minutes of walking a day, and preferably more.
Scream
Shout, it perfectly releases the accumulated tension. If you are scared to scare your family or neighbors, shout in whispers. It’s also effective, but barely audible.
Art therapy
Stress and anxiety are unexperienced emotions. Try to express them with creativity. Draw an alarm or dance it. Write a story about stress, fear and other feelings with a good ending. Through creativity, we experience something that has not been lived and is "stuck" in the psyche, causing anxiety.
Keep yourselves!
Other news and publications