Top 6 Things to Follow to Reduce Anxiety

Anxiety manifests itself in various ways like intense fear, dread, stress, and an unjustified feeling of impending doom, which can be unpleasant. It reveals itself via physical sensations like a racing heart, a tensed nervous system, headache, heart palpitation, etc., with an incredibly challenging discomfort.

No one can escape anxiety. It creeps up when there is an exam, facing the crowd, or making a presentation; it is also common when there is a job interview or a significant lifestyle change. Anxiety is a typical and expected response in such instances.

However, anxiety can get in excess such that it affects daily living. It is called chronic anxiety, which is more than the occasional worry or dread of something. When anxiety starts affecting everyday living, relationships, performance, health, and job, it is called anxiety disorder, and it needs intervention.

This condition affects millions of people and is one of America’s most common mental health issues. It does not exclude teens and children as most people experience anxiety disorder after age 21.

This article will explore helpful tips that one can use to combat anxiety.

1.      Meditate

Anxiety creeps up most of the time because one is distracted and fixated on things that can go wrong. The mind drifts away, imagining scenarios where things might go awful. Mindfulness is an effective tool to combat anxiety as it aims to counter this.

The idea behind mindfulness is to bring the user to the moment, thereby releasing them from the shackles of their thought. The problem, however, is that many people find it difficult to focus; but there are apps and guided meditation that can assist users.

You can meditate by choosing any convenient spot and assuming a comfortable position. Choose a mantra and repeat it as you sync it with your breath. Make this a practice, and it can come in handy in dissipating anxiety.

1.      Practice Yoga

yoga for good mental health

Yoga, a form of meditation and exercise, can also help with anxiety.

A 2015 study investigated yoga’s effect on the mood and nervous system. The study revealed that yoga could normalize heart rate and bring down stress and cortisol levels. Excess cortisol can support anxiety as it is a fight or flight response.

In addition, yoga also reduces symptoms of anxiety and depression in users. It also brings down the level of cytokines in the blood. Cytokines are the body’s response to stress. When cytokine level gets excessive, it causes inflammation, setting the stage for a series of health issues.

1.      Get Some Exercise

Raising your heartbeat can be incredibly helpful in relieving anxiety. Running, jogging, brisk walking, or anything that increases your heart rate will help. A quick 10-minute run or brisk walking can calm your nerves when you feel anxious.

For people with anxiety, the amygdala is probably working overtime. It is a natural physiological reaction with which you can respond to any threat you perceive. Whenever a distressing situation is sent to your brain, the amygdala will receive it, which will activate the freeze, flee, or flight trigger.

If the reaction is to flee, it can be a way to trick the mind that you are taking action to keep yourself safe. This can also reduce anxiety.

2.      Consider Natural Supplements

Nature has blessed man with several organic resources that can help reduce anxiety, such as Delta 8 and CBD. Delta 8, which comes from the Cannabis Sativa plant, can be beneficial in reducing anxiety.

Delta-8 can effectively treat anxiety as it fosters the stability of b1 receptors, which supports the availability of various neurotransmitters. It can lower anxiety levels by boosting the brain’s energy level. Not only that, it can stabilize the nervous system, which ultimately regulates brain function.

Users can consider delta 8 THC to improve sleep. However, the compound is mildly psychoactive, so consult a professional for an ideal dose recommendation. Moreover, always determine authentic sellers when looking for high-quality CBD Genesis delta 8 thc flower for anxiety relief.

3.      Consider Deep Breathing

Breathing isn’t just supplying oxygen to the body alone. It also goes a long way in keeping the body calm in an intense situation.

Soldiers use this technique on the battlefield to keep themselves calm amid flying bullets. Deep breathing can ensure that the whole body gets oxygen which calms the entire body down, unlike a tensed situation characterized by short and shallow breaths. With this, the body doesn’t get enough oxygen which will signal to the body that something is wrong.

When you, however, practice deep breathing, the entire body gets oxygen, which will trick the body into believing that everything is fine and there is no cause for alarm.

4.      Incorporate Aromatherapy

aroma therapy to reduce anxiety

There are various plant extracts with healing capacity that can quell anxiety. When you inhale such, it can trigger some mechanism to keep the body calm.

Various plant extracts like chamomile, lavender, orange, lemon, Clary Sage are aromatherapy oil that people use. Based on a 2015 research study, some students used lavender as aromatherapy to combat insomnia. The subjects had reduced heart rate, lower anxiety level, and improved sleep healthy.

Conclusion

Anxiety can limit your life and make you susceptible to various health issues. However, you can nip anxiety in the bud before it affects other areas of your life. This article has explored six practical ways to reduce anxiety and live a healthy, fulfilling, and good life.

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