Top 5 Techniques To Manage Anxiety
Do you often find yourself worrying intensely about something? Does it make you feel ‘on the edge’? Does it keep you up at night?Does it sometimes even happen without a reason? Well, then, we need to dissolve this anxiety before it eats you up. And here is some good news – science says that some easy twists in your lifestyle have the power to dissolve your anxiety.
We picked the top 5 techniques that can help you manage that anxiety:
- Take a walk – Walking, especially amidst nature, helps you clear your mind, works like meditation, and gets your body to release more endorphins (the happy hormone that reduces stress). The Japanese Society of Forest Medicine has been publishing research on the benefits of ‘forest bathing’ or Shinrin-yoku, a practice introduced in Japan way back in the 1980s. The benefits of this practice include reduced levels of anxiety, anger, and depression; better heart rates and an increase in the number of natural killer (NK) cells, a part of our immune system that helps fight cancer cells.
- Deep breathing – Deep breathing works like a massage for your tightened muscles. Studies say that by changing your breathing from shallow to deep and slow, you can change the messages being sent to your brain. Slow and deep breaths send the message of the body being in a relaxed state, thereby, dissolving the anxiety caused by the sympathetic nervous system.
3. Practice balancing your body – Cultivating a central balance in your body is related to mental skills, which are required to help you manage time and get tasks done. Simple tasks that help you hold your central balance, along with a slight level of challenge to your brain, is all you need. Try balancing on 1 leg with your eyes closed, or standing on an elevation.
4. Eating healthy – A study published by Proceedings of the National Academy of Sciences established that our gut and brain are closely connected. Hence, eating healthy keeps both your gut and your brain healthy. Probiotics, in particular, were shown to reduce anxiety levels, as they improve your gut functioning.
5. Creative group tasks – Recent studies, published in the American Journal of Public Health and The Journal of Positive Psychology, provide evidence that engagement with creative activities, especially in a group, works like therapy to dissolve anxiety and depression, and to enhance your overall well-being. It requires your brain to work, thereby activating the neurons. Also, the results of such projects give you a feeling of nourishment and achievement, favouring your overall well-being. So go out there and enroll yourself into some classes or meet-ups, such as baking, dancing, knitting, DIY, or even creative writing.
These are some fun and easy tweaks to your lifestyle that will enhance your mental health and help you fight several mental and physical health problems. In addition to these, we strongly recommend a visit to your doctor if your anxiety is consuming your daily life.