How To Deal With Anxiety - Deepstash

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Feelings Of Anxiety

Feelings Of Anxiety

When we are worrying about the past or rushing our mind into the future, there is a lack of presence where our body and our mind are in two different places. We may physically be here, but our minds have traveled somewhere completely different.

Anxiety is a persistent and excessive worry that makes us lose all rational perspectives and makes us expect the worst.

So, here are some ways to reduce anxiety.

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1. Take action

1. Take action

When we end up taking steps towards improving a situation that makes us feel anxious, it actually helps us feel like we are part of the solution. It helps us feel like we are part of making that situation better.

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2. Essential oils

2. Essential oils

Lemon essential oil is known to uplift our mood and create a more cheerful atmosphere around us.

Bergamot essential oil is used not only to relieve anxiety but also to take our body into a deep relaxation mode. It's often used for people who suffer from panic attacks or panic disorders.

Some of the good brands that make essential oil blends specifically for stress are Doterra and Sage.

Blends specifically for stress are called “Stress Relief” and "Serenity.”

Put it on your pressure points—on your wrists, on your temples, and on your neck—so that you can smell those oils while taking deep breaths.

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3. Breathing

3. Breathing

There's a connection between our mind and our body.

If we were able to take control of our breath, we'd be able to control our emotions and our emotional response.

Simple, deep belly breathing helps trigger our relaxation response in our body. It also lowers blood pressure and heart rate.

Scientifically, it's been shown that when we are taking deep breaths, we can't feel anxious at the same time.

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4. Meditation

4. Meditation

One of the great meditations for anxiety relief is scanning your entire body. It is known as Body Scan meditation or Yoga Nidra.

You can find some of the great ones on the following YouTube channels: "Ally Boothroyd" and "Caroline McCready Meditation."

It takes you through scanning your entire body from head to toes.

A lot of the time, when we're anxious, we're trying to figure out how to control our mind, but sometimes we're holding so much pressure in our physical body that we need to let go of that first before our mind feels like it's okay.

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5. Anulom Vilom

5. Anulom Vilom

Anulom Vilom is a breathing exercise, or pranayama, practiced to improve focus and calm the mind in yoga.

It involves breathing through the left and right nostrils in an alternate manner: first, we inhale completely from the left nostril while closing the right one, then close the left nostril and exhale through the right nostril. Breathing in this alternate process is then reversed and repeated.

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6. Tapping

6. Tapping

Tapping is also known as the EFT emotional freedom technique. You're tapping the meridian points on your body.

There are 12 meridian points in your body, and you're going through each of those points gently tapping them, usually seven times in each area.

Tapping helps release any energy that's stagnant in those parts of the body and helps the energy flow freely.

You can also set an intention before you start; it can be just a simple phrase, an affirmation, something that's very specific to your situation, or something that brings you calm. While you're tapping, repeat the phrase constantly.

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7. Abhyanga

7. Abhyanga

Abhyanga means self-massage. It is an Ayurvedic ritual where you apply oil, ideally warm oil, and massage it all over your body.

By doing it every day, it helps to lubricate our nervous system because the oils that we put on our skin are absorbed into our body.

If you don't have time to do it all over your body, you can simply massage your head, the top of your head, and the base of your feet. If you do it in the evening, it will help you sleep well at night and reduce the intensity of the anxiety you are feeling.

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8. Herbs and Teas

8. Herbs and Teas

Teas like chamomile, passion flower, and peppermint are especially good for anxiety relief.

Chamomile is known for improving sleep. It helps relax and soothe the body, which is perfect in times of anxiety.

A study conducted by the University of Pennsylvania found that participants who were diagnosed with anxiety and took an eight-week course of chamomile pills experienced a reduction in anxiety compared to those who did not take the pills.

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9. Vata dosha

9. Vata dosha

From an Ayurvedic perspective, anxiety is an accumulation of the mobile, dry, and airy qualities that build up in the nervous system. These qualities are associated with the Vata dosha. When Vata becomes imbalanced, it can lead to feelings of restlessness and anxiety.

The doshas are believed to be the three fundamental energies that govern our physical and mental well-being.

In Ayurveda, it says that like increases like and opposites balance, which means that we need to eat foods that invoke the opposite qualities of light, mobile, and airy, which means we need grounding and moist foods.

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10. Magnesium

10. Magnesium

The belly is often referred to as our second brain because it contains over 95% of the serotonin receptors throughout our body.

It's recommended to increase your magnesium intake if you are feeling anxious. Magnesium-rich foods include nuts and seeds, leafy greens, legumes, and whole grains.

Low levels of antioxidants in the body have also been associated with anxiety, so incorporating foods with high levels of antioxidants, such as berries, apples, prunes, broccoli, beets, and spices like ginger and turmeric, into your diet is beneficial.

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11. Vitamin D

11. Vitamin D

Low levels of vitamin D have also been found to be associated with higher levels of anxiety.

Low levels of vitamin D are not great for your joints and are also linked to depression.

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12. Warmth

12. Warmth

Get yourself into a hot bath, a steam room, or a jacuzzi.

Science has shown that being in a state of warmth or having more warmth around you allows our muscles to relax, so choose a warm bath in the evenings before you go to sleep.

Having warmth in your body increases the production of serotonin, and the more happy hormones we have in our body, the less anxious we're going to be.

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13. Spending More Time in Nature

13. Spending More Time in Nature

Science has repeatedly proven that spending time in nature improves our health. It can lower blood pressure, reduce heart rate, and regulate the production of cortisol, which is the stress hormone in our body.

Being in nature connects us back to our source. So when feeling anxious, take a walk in nature.

In Japan, there is a practice called "forest bathing", which involves experiencing nature through all five senses. So whether it's seeing something, smelling the flowers, hearing the birds, or basking in the natural light, embrace it.

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14. Expressing Your Feelings

14. Expressing Your Feelings

You can speak to yourself in a mirror, write in a journal, or talk to a friend. You should learn what works best for you when expressing your emotions. Because if you don't release them, they will remain within you and potentially manifest as negative thoughts or feelings that may cause your heart to race or make you feel on edge.

Opening up to yourself is the first step towards understanding your feelings, and talking to someone else about it can help you realize that you are not alone.

You can use an Emotion Wheel to help yourself figure out the emotions you are feeling. 

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15. Adaptogens

15. Adaptogens

Adaptogens are herbs that help us deal with the ups and downs of life.

Research has shown that adaptogens can help us combat fatigue, enhance our mental performance, and relieve stress.

One of the great ones for stress relief is Ashwagandha. It helps build natural resistance and immunity to our daily stresses while also promoting self-confidence, positive thinking, and feelings of fulfillment.

You can get Ashwagandha pills, but also in powder form, and just add it to a warm glass of milk in the evening before you go to sleep.

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16. Checklist

16. Checklist

Sometimes anxiety comes from just having too much on our minds, so the way that you can handle that is by making a checklist. It can help free up your mind and allow you to focus on the task at hand.

You can write it down in the notes on your phone or scribble it onto a piece of paper. The point is to take the thoughts out of your mind and onto something tangible.

Constantly trying to remember something puts too much pressure on your mind.

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17. Impressions Journal

17. Impressions Journal

In Sanskrit, impressions are called samskaras, which means that every single thing that comes in through our five senses leaves impressions in our minds (subconscious minds).

An impressions journal encourages you to write down every single thing that you find is coming through your senses (hearing, sight, taste, smell, touch, or whatever you are allowing into you).

You can ask yourself, "If I'm feeling like this, what in my day triggered that?" and see what sense it's come through. Then you can decide whether this is something you don't need in your life if it's triggering a stress response.

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18. Music

18. Music

Sound vibrations through our bodies are so powerful. Meditation music can help move this energy through our body—anything stagnant, anything that is stubborn and not wanting to leave.

Movement, music, and sound vibrations can really help blast it out of our system.

Even if you don't want to listen to meditation music, you can put on a song that takes you back to a happy moment in life. So, put it on loud, sing the lyrics, and dance!

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19. Therapy

19. Therapy

If you are experiencing a lot of anxiety that is impacting your physical, mental, and emotional well-being, consider seeing a therapist.

There is a lot of stigma in some countries surrounding therapy, but it is simply a way to express your thoughts and emotions to someone who is both trusted and capable of helping you navigate your life in a way that doesn't trigger you or resolve the issues you are facing.

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CURATED BY

missanastasia

'If you can dream it, you can do it'- Walt Disney.

CURATOR'S NOTE

In this video, Radhi provides 19 interesting tips and techniques on how to manage and reduce anxiety.

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