When you have anxiety, your body shows signs such as poor appetite and having trouble sleeping. Other symptoms include an upset stomach, headaches, increased heart rate, and having difficulties concentrating.
However, it’s possible to handle these anxious feelings and improve your well being with at-home solutions. Here at Clear Recovery Center we’ve found these four following holistic approaches to be helpful for young people when managing their anxiety.
In simple terms, meditation refers to learning how to pay attention. It helps to slow down your thoughts and observe the world, taking things for what they are. Anxiety causes feelings to race all over your mind, but meditation quiets the overactive brain preventing you from buying into fearful thoughts. Giving your mind a break from this fear will help detach yourself from the things that stress you. It calls for practice and requires you to focus on thoughts that make you happy rather than what triggers your anxiety.
Being able to center your thoughts is a skill that you can learn. All you need to do is have the intention of learning it and start practicing. It requires patience and control in such a way that when a thought or any other person triggers you, you can return to the centered thoughts. Most people might experience difficulties trying to meditate because they feel restless or get too many opinions. However, these challenges can be overcome through practice. The first trials of meditation should be brief and guided by a professional who will eventually train you to do it on your own.
Numerous studies have established meditation as an effective treatment for anxiety. Practicing controlled thoughts also improves other personality weaknesses such as stress and negative self-image. When you learn mindfulness, you train your brain to work through stressful and difficult situations.
The secret to learning meditation is observing the world around you and accepting it. With this mindset, you will find yourself assessing situations as they transpire rather than reacting to them. Make time for meditation every day.
2. Practice Deep Breathing Patterns
Most people don’t recognize the profound effect that proper breathing can have on alleviating anxiety symptoms. There are two types of breathing patterns:
- Thoracic movement- comes as fast but shallow breaths that come from the chest.
- Diaphragmatic breathing- occurs when you take deep and even breaths.
To determine which breathing pattern you are practicing, place one hand on the middle of the chest and the other on your abdomen above the waist. If you’re taking even breaths, the stomach should increase in volume then decrease, causing your hand on the chest to make movements with every breath. This is diaphragmatic breathing, and is the type that newborn babies or adults exhibit when sleeping. When people are anxious, they make thoracic breathing patterns.
Whenever you are feeling anxious, take a deep breath through your nose. Make sure your shoulders are relaxed, your hands open and that your chest rises with each inhalation. Breathe out slowly through your mouth, but keep your jaw relaxed. You will feel the air pass through your lips. Do this exercise for at least 7 minutes. You can perform this exercise whenever you need it. However, like any other exercise, it might take time to master during anxiety, but you’ll perfect it with time.
If you are finding it hard to master deep breathing, seek professional help from Clear Recovery Center.
Self-help relaxation techniques can help you feel calm and in control. They include mindfulness, in-depth breathing strategies, and muscle relaxations. Yoga involves all these techniques, which is why it is said to allow meditation, ease nervousness, and reduce stress.
Yoga originated in ancient India. The practice was believed to unite the mind, body, and spirit. Today, it is a common wellness program used to renew the body’s spirit by improving its strength, flexibility, and balance. Many people follow this lifestyle. It helps them to not only gain physical fitness but also manage fears and anxiety. Yoga postures, called asanas, involve stretching, lengthening, and balancing muscles. These help in reducing discomfort caused by stress. Some physical symptoms of stress are:
- being overly sensitive to pain
- feeling muscle tightness
Reduction of such discomfort helps in raising spirits and losing negative thoughts.
If you are experiencing symptoms of anxiety, you should consider making the necessary lifestyle changes such as proper nutrition. Various foods and substances cause different emotional effects on our bodies. Caffeine, for instance, can aggravate panic symptoms. It can also cause physical symptoms such as shaking and trembling. However, suddenly removing caffeine from your diet can cause withdrawal symptoms such as lack of sleep, headaches, irritability, and restlessness. Other substances known to cause changes in mood include sugar and alcohol.
Eating a balanced diet, drinking enough water, and reducing the intake of alcohol can help relieve anxiety. A meal rich in complex or fibrous carbohydrates, for instance, is metabolized slowly. This causes stabilization in blood sugar level, which results in a calm feeling. Taking meals throughout the day is also vital in maintaining a constant blood sugar level. Anxiety is associated with reduced antioxidant levels in the body. Foods rich in antioxidants, therefore, reduce symptoms of anxiety. Such foods include nuts, fruits, beans, and vegetables. Ensure you include this in your diet.
If you are having severe panic and anxiety symptoms, consult a qualified physician or any other professional who deals with mental health. We have some of the best solutions for anxiety at Clear Recovery Center. This will ensure the right tests are done to establish whether you need medication. You can still practice the above approaches alongside your medication to ease anxiety. At times, you will need to identify the exact causes of your panic. This will help you redirect your thoughts to helpful activities such as listening to music, jogging, doing house chores, art, or writing among others.