Stress and Anxiety are common experiences for most people. In fact, studies have shown that 70% of adults just in the US alone feel stress and/or anxiety on a daily basis. Racing thoughts, tightening in your chest, and shortness of breath are just some symptoms of anxiety attacks. When you are having these symptoms, it is best to remember some of these tips as it can help relieve the anxiety that you are feeling.
You can read all the anti-anxiety advice in the world but it will not be effective unless you do something about it. You need to start following the advice that you see online. The more you commit to the advice, the more effective it will be. It’s guaranteed that you will feel much better.
- Deep Breathing
When you’re experiencing an anxiety attack, the first thing you should do is to relax and employ deep breathing exercises. Mental stress activates your brain’s sympathetic nervous system. This reaction releases stress hormones and it manifests into physical reactions like faster heartbeat and shortness of breath.
Deep breathing exercises can help your body fall into a more relaxed state. This activates your parasympathetic nervous system which controls your brain’s relaxation response. Try to experiment with different breathing exercises like diaphragmatic breathing, abdominal breathing, paced respiration, and belly breathing.
This will slow your heart rate, allowing you to feel more at peace.
- Ground Yourself
Ground yourself by looking around your surroundings. Count 5 things that you see, four things that you hear, three things that you smell, and two things that you’re touching. This helps you ground yourself back to reality which will help you with anxiety and panic attacks.
- Exercise Regularly
If you want to lessen the chances of anxiety attacks, exercise regularly. This is one of the most important things that you can do to combat stress. It may seem ironic that tiring yourself out would be helpful but it is. Studies have shown that some people who exercise regularly are less likely to experience anxiety.
Exercise lowers your body’s stress hormones, more specifically cortisol. Not only that but it helps release endorphins which act as natural painkillers and helps improve your mood. You can also achieve better sleep quality when you exercise beforehand. Try to find an exercise routine or activity that you will enjoy, preferably with friends. Power Walking, Yoga, or Rock Climbing are activities that you and your friends will have fun with.
- CBD Oil
Cannabidiol or CBD oil has been used to treat General Anxiety Disorder. So many studies have linked CBD Oil to a lot of medicinal properties. There are a lot of benefits that users are attributing to CBD Oil. Individuals take CBD Oil to soothe their everyday worries. Cannabidiol is a chemical compound found in the Cannabis Sativa plant.
- Reduce Caffeine and Soda Intake
Reduce your caffeine and soda intake to lessen the chances of your stress levels from spiking up. Studies have been found that high doses of coffee, tea, chocolates, soda, and energy drinks can increase your anxiety levels. We all have different levels of caffeine that we can ingest. Once you’ve reached past your threshold, your body will get jittery and probably feel anxious. Consider cutting back on your intake. While in moderation, caffeine can be healthy, it is not recommended to overdose on them.
- Scented Candles
One of the best ways to relax is to relieve your senses through your olfactory system. Scented candles are probably the most common method to do this. Simply light up a candle with a favourable smell for you. Green Apple, Lavender and Cinnamon are just some scents that can relieve your anxiety.
Consider taking vitamins and supplements that help with stress and anxiety reduction. Here are some of the most common supplements:
- Lemon Balm
- CBD Oil
- Omega-3 fatty acids
- Green Tea
- Laughter Is The Best Medicine
There is a saying ‘laughter is the best medicine’. A positive attitude will help you get through the stressful parts of the day. Studies have also found that laughter can improve your immune system and mood. Watching a funny TV show or a comedy movie will help you laugh out loud.
One popular method of relieving stress aside from exercise is Yoga. There are hundreds if not thousands of yoga styles. Try to find the best method that will help you forget your stress while also helping you towards a common goal — to join your body and mind. Yoga will also increase your body and breath awareness. Helping you improve your breathing pattern is one of yoga’s main objectives.
Research has even found that yoga can be as effective as antidepressant drugs when treating depression and anxiety. Stress Reduction is one of the main objectives of yoga. It may help lower the cortisol levels of your body, your blood pressure, heart rate Yoga also increases the gamma-aminobutyric acid, a neurotransmitter that is lowered in mood disorders.
- Soothing Music
Another way to improve your mood and lower your anxiety levels is through your auditory system. Listen to some jazz records or soothing blues. It depends on the person what genre you would want to listen to. When you feel your anxiety rising, try to blast music of your liking.