Whether you have a history of panic attacks or you think you are cool as a cucumber… stress and anxiety can affect anyone. Did you know that about 40 million adults in the US are affected by an anxiety disorder?
Anxiety is actually the most prevalent mental health issue in the country. Teenagers and children are also affected. Most individuals start experiencing anxiety symptoms before the age of 21.
How Anxiety Affects You
When you are anxious or stressed, the body releases various stress hormones such as adrenaline and cortisol. What’s wild is that these hormones increase how stressed you feel… on top of already feeling stressed. Also, you may feel other symptoms of anxiety such as dizziness, headaches, and depression.
Long-term stress and anxiety can adversely affect your physical body. Anxiety and stress can lead to heart issues and chronic health conditions.
Besides your physical health, untreated anxiety and stress can have an adverse effect on other areas of your life such as your professional life, romantic life, or social life. There are many solutions to relieving anxiety.
How to Calm Anxiety
From music and meditation to exercising and volunteering, here are some simple tips for relieving anxiety.
Deep Breathing
Stop what you are doing for a couple of minutes and focus on breathing deeply. This is one of the best ways to calm anxiety. Sit up straight, and take a long breath through the nose.
Hold your breath to the count of three, and exhale slowly and gradually, while relaxing the muscles in your jaw, face, shoulders, and abdominal area. Note that this will help lower your blood pressure and slow your heart rate.
Drink Water
While you might not realize it, not drinking sufficient water can worsen your anxiety symptoms. Also, dehydration can cause heart palpitations – feelings of having a fluttering, fast-beating or pounding heart.
This can cause feelings of panic, which might even trigger an anxiety attack. If you’re feeling anxious, take a few minutes to relax and drink a big glass of water and notice if you feel any better.
Smell Lavender
If you like the lavender fragrance, you will be happy to know that lavender is popular for its calming properties. You can soak in a lavender bubble bath or light a lavender candle. Along with chamomile, ylang-ylang rose, and citrus, lavender is one of the best stress relievers in aromatherapy.
Option: keep a lavender essential oil on hand for the scent, for occasions when you feel anxious thoughts brewing.
Exercise
Exercise and physical activities can calm anxiety in two major ways. First, exercise decreases the level of stress hormones within your body. Second, when you’re exercising you’re focused on the present moment- this distracts you from ruminative and negative thoughts.
According to a 2022 research study, individuals who followed a twelve-week exercise program noticed a reduction in symptoms of anxiety and depression compared with those who didn’t exercise.
Chew a Piece of Gum
According to various studies, the slow and methodical act of chewing gum is highly beneficial as it keeps blood flowing to your brain. This allows you to focus better and stay levelheaded during a bout of anxiety. Also, it helps you resist the urge to reach for less-healthy options such as a pint of ice cream, when you are stressed.
Call a Friend
Touching base with somebody you love can offer an instant calm, especially if that loved one is funny or has a good sense of humor. Laughing is scientifically proven to release endorphins, the “feel-good” chemicals. Laughing is the body’s natural painkiller and can release tension and improve overall mood.
Meditate
Research indicates that practicing mindful meditation can lower anxiety, depression, and other psychological stresses. If you’re new to meditation, you can try a guided meditation on Youtube or phone apps such as Insight Timer.
Music
Music can lower your heart rate and blood pressure. Symptoms of anxiety and stress improve while people are listening to music. According to a 2016 study, music preference was the most crucial factor in reducing anxiety and stress levels.
This indicates that listening to your favorite song or music genre, such as country or pop, may be an effective short-term remedy. So, keep music available to make sure you can listen to your favorite songs and even nature sounds when feeling anxious.
Final Thoughts
If you think that these calming tips and techniques are not helpful, consider making an appointment with a trained and experienced mental healthcare professional.
Our experienced and compassionate therapists can help you overcome anxiety so you can lead a balanced and stable life. Call or text us today at (720) 515-3551 to schedule a free consultation call.