40% of working Americans are constantly stressed and anxious. 72% of them admit that it affects their lives and productivity. Worldwide, anxiety is the sixth most common cause of disability.
Anxiety is a mental state that at least once in a lifetime has each of us experienced. It is perfectly normal to worry before an important speech or exam, as well as to feel slight anxiety during a busy period. But a chronic sense of anxiety is not just stress. If you notice that you have been anxious for a long time and cannot get rid of this feeling, consider paying more attention to it.
The tendency to anxiety can greatly affect how we perceive the world. A variety of disturbing thoughts are rushing in your head, your pulse is quickening, and your breathing is getting lost. Anxiety is replaced by fear, and then you suddenly panic. You feel bewildered and overexcited.
Why you need to lower anxiety attacks
Anxiety begins to have an overly strong influence on how we evaluate the environment. In fact, the world literally seems to alarming people a frightening and dysfunctional place. Anxiety is associated with focusing on negative stimuli. When a person focuses only on danger, negative information takes hold of his consciousness.
High anxiety affects productivity, harms engagement and inspiration. It is difficult to enjoy work when you are anxious and unable to be here and now.
How to lower anxiety naturally
Each of us felt anxiety and tension during certain events in life – stress, exam, difficult, unpleasant conversation, etc. The feeling of anxiety and fear last, as a rule, does not last long and soon passes. However, for some people, a sense of anxiety becomes almost the norm, prevents them from living a full life and accompanies even after the end of a stressful event.
In this case, it is worth paying attention to the general level of anxiety as a personality trait. To become more calm and confident enough to reconsider your basic habits and way of life.
Organize your time
The schedule gives a sense of security and reduces anxiety. Set up sleep and nutrition cycles as well as side activities. For example, go shopping only on Wednesday evening. By the way, that is why people are so attached to the holidays – the cyclicality and order create a sense of security and certainty.
Do sports or yoga
Sport has a positive effect on the hormonal background, gives a feeling of happiness and increases stress resistance. This is due to the controlled stress that the body receives for a short time. When stress stops, endorphins are secreted – they control the feeling of satisfaction and happiness. Adrenaline is a hormone that increases resistance to stress and shock. Choose your favorite sport. Try yoga as an alternative or supplement. Her techniques focus on controlling breathing and thinking.
Review your surroundings
A person unconsciously adapts to the environment, and the circle of communication is no exception. Conventionally, the logic is simple: communicating with cheerful people makes you more fun, with sad people it makes you sadder. If it’s difficult to set up a circle of communication, consciously approach communication. Then you will be ready for any outcome.
Review your diet and bad habits
Your daily diet greatly affects your mental state. If you notice a feeling of anxiety and panic, as well as daily stress, try changing at least one point in your diet.
So, reduce your intake of the following foods:
- This drink can be one of the main reasons for your constant concern. If you drink coffee every morning, try switching to decaffeinated coffee, tea, or just water (for several weeks).
- Sugar and starch. We all love sweets with a high content of sugar and starch (ice cream, cookies, pasta), especially if you need to relieve stress because delicious food provides a sense of calm. However, raising and lowering blood sugar (which occurs after eating these foods) can cause emotional stress.
- After a busy day, many people prefer to drink a glass of alcohol. Alcohol helps relieve stress for a while, but after the end of its action, a feeling of relaxation is compensated by heaviness. Drink sensibly and try to drink plenty of water so as not to feel too bad after the end of the action of alcohol.
Try to sleep more
Lack of sleep is the cause of exhaustion and fatigue, and it is very dangerous for people who suffer from chronic anxiety. Due to a lack of sleep, your anxiety may intensify. Remember that you need to sleep at least 7-9 hours a day.
Following these tips will help you build your inner sense of anxiety. You will become calmer, less irritable, and most importantly it will improve your immunity and sense of life.
How to lower anxiety attacks
The standard reaction of most people to problems is a surge of anxiety, irritation, or a flood of longing. When a person experiences anxiety, his nervous system is excited. There are short-term situations that increase the level of adrenaline and, accordingly, anxiety.
For example, the first meeting with the parent of a loved one, an exam or a speech in front of the public. Such situations are not physiologically dangerous but increase the heartbeat, profuse perspiration, uncertainty in the voice may begin, which will affect the quality of the solution to the situation, for example, all the words will fly out of the head on the stage or dry out in the mouth.
In such cases, it’s important to know how to lower anxiety attacks. It is enough to do one or more techniques to lower anxiety that will help reduce heart rate and soothe you.
Breathe right
In a state of anxiety or stress, breathing quickens, and if it is slowed down, it will have a calming effect. Take a deep breath and a slow, exhaling breath. Pause and repeat. The exhalation lasts longer than the inspiration, while the stomach is retracted.
Take a break for 10 minutes
Focus on what surrounds you: count all objects in blue, listen to smells, track the yard cat. New impressions and tasks that require concentration and attentiveness will not allow you to focus on negative aspects.
Visualize
This process will help you clear your mind of anxiety, obsessive thoughts and images, and help replace them with positive thoughts and images. Try using your imagination to imagine a place where you feel calm and safe. Once you have imagined the place, focus on the details in order to fully immerse yourself in this place with your imagination.
Imagine the worst outcome
If you have a fear of the public, just imagine what will happen if you go on stage and, for example, forget the words. Imagine how the hall can react, what will happen after that, what will happen next. Of course, if you have increased anxiety, then your mind will draw up quite stressful situations, but look further – you remain who you are, life does not change dramatically because of this, everything remains the same as it was before.
How can I lower my heart rate from anxiety
Make a carotid test
The carotid artery is located in the throat and is located next to the vagus nerve. Gently massage the area of the artery with your fingertips to stimulate the nerve, thereby helping to reduce the pulse
Valsalva Maneuver
A good way to deal immediately with a strong heartbeat is the Valsalva maneuver. To do this, close your mouth and pinch your nose, then try to exhale, creating tension in the body. Such actions will lead to a rapid jump in the rhythm of the heart, with its subsequent calming. However, it is not recommended to perform such actions for people with heart diseases, the elderly, as well as those currently suffering from colds.
Wash with cold water
Cold water, getting on the face, causes a “diving reflex” when the body automatically slows down – including slowing down the pulse. Wash your face with cold water until you feel a drop in heart rate.