We all fret and get unsettled from time to time. It's a natural part of life, right? But what happens when that fear or anger takes over and you can't calm down? Being able to soothe yourself in the moment is usually easier said than done. That's why practicing a few tactics that can help ease your anxiety and calm your worried mind can come in handy. Here are nine relaxing techniques that you can try.
Follow the "Rule of Three"
This mental trick can take you back to the present moment whenever you feel that your brain is running 100 miles per hour.
Look around you and try to
name three things that you see. Then, try to name three sounds you hear. Lastly, move three parts of your body. It can be anything, including your ankles, fingers, or arms.
Focus on breathing to calm your worried mind
When you're anxious or angry, what you can do is take long and deep breaths. This informs your brain that you are in a safe space, keeping you at ease.
There are different breathing methods to help you calm down. One is the three-part breathing. The three-part breathing requires you to take one deep breath in and then totally exhale while paying attention to your body.
Once you grow comfortable with deep breathing, you can adjust the ratio of inhalation and exhalation to 1:2. You reduce the speed of your exhalation so that it's twice as long as your inhalation. Practice these methods while calm, so you know how to manage them when you're anxious.
Use visualization
Visualization can be helpful in relation to the previous tip. After practicing a few deep breaths, close your eyes and imagine yourself calm. Picture yourself looking calm and focused on doing whatever it is that you love doing.
By building a mental picture of what it seems like to stay calm, you can refer to that thought when you're anxious.
Get some exercise
Exercise is
one of the best methods to combat anxiety. That's because physical activities can help relieve your worried mind. Here are a few of the reasons behind this.
- Exercise helps lower your body's production of stress hormones, such as cortisol. As an added benefit, it promotes the release of endorphins (also known as "happy hormones").
- You tend to be restless when you are stressed. Exercise can also improve your sleep quality.
- When you exercise regularly, it makes you feel confident in your body. This, in turn, supports mental wellbeing.
Limit caffeine consumption
A 2008 study revealed how caffeine boosts alertness by obstructing a brain chemical (adenosine) that makes you feel tired. Simultaneously, it triggers the discharge of adrenalin that's perceived to increase energy. If the volume of caffeine is powerful enough, these results are more potent, ending in caffeine-induced anxiety.
While there are mental advantages to caffeine, high intakes are known to produce anxiety symptoms. If you are feeling anxious, consider reducing your consumption of any caffeinated drinks.
Try aromatherapy
Aromatherapy is another Complementary and Alternative Medicine (CAM). It is the application of essential oils to improve physical and emotional health. There are various types of essential oils, each with its individual scent and healing properties.
Used with other conventional treatment alternatives, aromatherapy may support handling your panic symptoms. It is also practiced to reduce the signs of stress and anxiety.
Prioritize sleep
Anxiety is typically linked to
sleeping problems. Excess anxiety and fear make it more challenging to have a night of quality sleep. Unfortunately, lack of sleep can cause anxiety. This can result in a vicious cycle of sleep deprivation and stress.
That said, consider doing activities that can help you sleep. This includes reducing your caffeine consumption and doing guided sleep meditation.
We also recommend trying a non-addictive supplement, like SLEEPSolve 24/7, that can help you fall asleep more quickly at night and wake up feeling more rested.
Control the clutter
As the adage goes, a cluttered room is a cluttered mind. At
Maid Sailors Home Cleaning Services, this is also something they believe in. If you want to achieve tranquillity at home, start by cleaning your house.
Talk it out
Sometimes you may need to be your own coach. If you sense the flood of anxiety is taking over you, one of the things you do is tell yourself to stay calm. Thoughts that you send repeatedly and frequently enough will finally influence your psyche. This is called auto-suggestion.
By encouraging positive thoughts in your brain, you can ease your stress. Encouraging self-talk allows you to be kind to yourself and help you master your emotion.
Over to You
It is inevitable for us to feel stressed. However, letting it take over us can compromise our mental health. That said, remember to do the following when you are feeling anxious and restless:
- Follow the "Rule of Three"
- Focus on breathing
- Get some exercise
- Limit caffeine consumption
- Use visualization
- Try aromatherapy
- Prioritize sleep
- Control the clutter
- Talk it out
By following these tips, you can figure out how to master your emotions and be wise in responding to stressful circumstances. Lastly, it can calm your worried mind without having to rely too much on medication.
We recommend taking CBD supplements when you feel anxiety to help calm your brain in an all-natural way.
