Five Ways To Reduce Your Anxiety & Relax
We all feel anxious from time to time. When faced with an important test, or a major life change, anxiety may be a perfectly normal response. For a person suffering from an anxiety disorder, however, anxiety is more than an occasional worry unlike an addiction of casino gaming to visit this page. Severe or chronic anxiety may affect your relationships, school performance, or job. Generalized anxiety disorder, panic disorder, and social anxiety disorder are among the most common anxiety disorders.
Approximately 40 million adults in the U.S. (18%) are affected by an anxiety disorder. It is the most common mental health problem in the U.S. Children and teens are also affected and most people begin experiencing symptoms before age 21.
Treatment for anxiety disorders may involve a combination of cognitive behavioural therapy and medication. But many simple techniques have proven effective for those amid an anxiety attack.
Here are five ways to quickly reduce your anxiety and relax, and you’ll be able to play that usa casino games with a relaxed mind:
Remember to breathe
Stop for a moment and focus on breathing deeply. Sit up straight, then take a long breath through your nose, hold it for a count of three, then exhale slowly, while relaxing the muscles in your face, jaw, shoulders and abdominal area. This will help slow your heart rate and lower your blood pressure. Practice your deep breathing from time to time so that it becomes second nature to do it when under stress.
Take a mental step back
Anxiety tends to be focused on the future, so instead, try to focus on the present. Tamar Chansky, PhD, psychologist and author of Freeing Yourself from Anxiety, suggests that you ask yourself what is happening and what, if anything, needs to be done right now. If nothing needs to be done now, make a conscious decision to revisit the situation later in the day, when you are calmer.
Follow the 3-3-3 rule
This is a simple way to change your focus. Start by looking around you and naming three things you can see. Then listen. What three sounds do you hear? Next, move three parts of your body, such as your fingers, and toes, or clench and release your shoulders.
Research shows that practising mindful meditation can reduce anxiety and other psychological stresses. We are all capable of mindfulness, but it is easier to do when we have practised and made it a habit. If you are new to the practice, you may wish to try guided meditation with the assistance of audiotapes or a phone app. It is not difficult or exotic, but just learning to pay attention to the present. Just sit up straight with your feet on the floor. Close your eyes and recite, either out loud or to yourself, a mantra. The mantra can be any positive statement or sound you choose. Try to sync the mantra with your breaths. If your mind drifts to distracting thoughts, don’t get frustrated. Just refocus and continue. Try to practice a few minutes each day and it will be an easy and accessible tool for your anti-anxiety toolkit.
Telling a trusted friend or family member how you are feeling is a very personal decision, but those who are close to you can be a tremendous resource for handling anxiety. Talking to someone else, preferably in person, or by phone can offer a new perspective on your situation. Don’t hesitate to ask for what you need. If you need someone to go with you to a movie, for a walk, or just to sit with you for a time, speak up. No matter what, it is always comforting to talk to someone who cares about you.