Simple Ways to Reduce Anxiety
Anxiety is a physical and mental reaction of the human body which affects a person’s every day life and functionality. It is expressed in different ways: as irritation, sadness, trouble with concentration or nervousness. When the anxiety is intense, a person experiences the feeling of drawing, sweat, tachycardia, trouble breathing, dizziness, exhaustion or pain in the chest.
Ways of dealing with anxiety
Scientists have concluded to some methods and activities which reduce or eliminate anxiety.
The human body and brain are designed to be able to function under pressure. In order to make this possible, experts suggest we take regular breaks (10 minutes of rest for every 3 working hours). During this break, the brain will have the time to organize its thoughts, line up its responsibilities and rest. The arterial pressure is reduced, we become more productive and the feeling of anxiety is eliminated to an extent.
Running and walking (aerobic exercise) improve our mood and act against insomnia caused by stress. Chronic anxiety contributes in gaining weight, aging of the cells and low self esteem. During work out dopamine is being secreted. Dopamine is a hormone which causes euphoria and eliminates stress.
Various studies have shown that smiling, even if it is forced, reduces anxiety. Either a smile is spontaneous and true or fake, the contraction of the face muscles creates the same reaction to the brain. In other words it sends “a message” of joy to the brain that has positive affect. This is why you should never forget to smile!
Breathe in and out
Deep breathing helps you calm down. While you may have heard about specific breathing exercises, you don’t need to worry about counting out a certain number of breaths, Chansky says. Instead just focus on evenly inhaling and exhaling. This will help slow down and re-center your mind, she says.