If you suddenly feel anxiety, try to deal with it in one of these ways:
1. Diaphragmatic breathing. Just breathing deeply, as some experts advise, is not enough. It is important to breathe correctly - with the diaphragm. To do this, you must push the stomach out, leaving your chest still.
2017 studies showed a significant decrease in cortisol levels after three weeks of practicing such breathing.
IMPORTANT: since we are not used to breathe this way, you need to practice in a relaxed atmosphere.
2. Chewing gum. Surprisingly, it really helps calm down and think more clearly. Scientists still have not reliably established what this effect is associated with, however, there is a version that it is associated with increased blood flow to the brain.
3. Paper. Another amazing thing that not everyone knows about is paper. If you are disturbed by any thoughts, you constantly scroll the same thing in your head - try to transfer your experiences to paper. This will help you get rid of obsessive thoughts and look at the problem from the side.
4. Music. Everyone has heard that music is soothing. At the same time, the majority believes that a particular music calms: classical, slow, melodic. However, scientists say that it does not matter what kind of music you listen to, the main thing is that you should like it and it should bring positive emotions.
5. Shock. The brain is designed so that it cannot work in the field of sensations and thoughts at the same time, since the different parts are responsible for the physical experience and for the action of the mind. To reduce anxiety, sometimes it’s enough to force yourself to experience strong physical sensations, for example, to go out in the cold, or just wash your face with very cold water. By switching your brain from thoughts to sensations, you reduce anxiety.
6. Neuromuscular relaxation. Tension and relaxation are two opposite states of our body. In anxiety, the body is tense (ready for the “fight or flight” reaction). That is why we often hear “Relax” in a response to our problems. However, a person experiencing anxiety disorders knows that this is not so easy to do when you are in a stressful situation. In order to learn how to relax at the right moments, it is very important to practice neuromuscular relaxation. It will teach your body to feel the difference between relaxation and tension, and help you better manage these conditions.t or run” reaction). That is why we so often hear the famous “Relax”. However, a person experiencing anxiety disorders knows that this is not so easy to do when you are directly in a stressful situation. In order to learn how to relax at the right moments, it is very important to practice neuromuscular relaxation. She will teach your body to feel the difference between relaxation and tension, and help you better manage these conditions.