All About Austin Music Journal

Techniques For Relieving Anxiety

Jul 14

Anyone may experience anxiety at any moment. The normal and healthy response to stressful situations, such as coping with the uncertainty of a medical emergency, is anxiety or overwhelm. This does not, however, make it pleasurable.

The good news is that anxiety can be managed. Use these strategies to avoid worrying in the first place.


Get Enough Sleep

The relationship between sleep and anxiety is reciprocal: The Anxiety and Depression Association of America claims that anxiety might cause problems sleeping (ADAA). Anxiety might get worse if you don't get enough sleep.

An adult needs seven to nine hours of sleep every night on average. To get more sleep, the National Sleep Foundation advises following a regular schedule that includes going to bed and rising at the same time every day.


Meditation Should Include Mindfulness

Including meditation in your life may help you manage anxiety, according to the National Center for Complementary and Integrative Health.

Research has indicated that mindfulness meditation programs, like the Mindfulness-Based Stress Reduction (MBSR) course at UPMC, are helpful in reducing anxiety and depression. Additionally, they may help you sleep better by reducing insomnia.


Engage In Regular Exercise

Exercise causes the release of endorphins. These brain chemicals aid the body in overcoming stress and pain. Additionally, they provide a comparable degree of euphoria, or joy, as morphine. The ADAA claims that five minutes of cardiovascular exercise is all it takes to start experiencing these anti-anxiety advantages.

The current federal Physical Activity Guidelines for Americans recommend that adults engage in 150 to 300 minutes of moderately intense physical activity each week, such as brisk walking. Additionally, they may get 75 to 150 minutes of strenuous activity, such as jogging, biking, or swimming. It is best to spread out your aerobic workout throughout the course of the week.


Mental Health


Invest Some Time In Nature

Your practice for reducing anxiety should include a stroll in the woods or maybe a park with plenty of trees.

Studies have indicated that forest bathing, or taking long, leisurely walks in nature for health reasons, lowers blood pressure and reduces anxiety. Salivary cortisol levels, which are indications of stress, were significantly lower in the forest bathing groups compared to the control group, according to a review of clinical research published in the International Journal of Biometeorology.


Start Practicing Yoga Or Tai Chi For Exercise

Yoga offers more for you than simply increase flexibility. There are also elements of exercise, deep breathing, and meditation. Yoga is a comprehensive anti-anxiety practice, according to a research of body-centered treatments that was published in Frontiers in Psychology. Similar principles apply to tai chi, a martial art and meditation hybrid.


Using Dance As Therapy

According to the same research, dance therapy, sometimes referred to as movement therapy, reduces anxiety by activating the nervous system, which regulates how the body responds to stress. Additionally, dance/movement therapy increases the production of serotonin, a neurotransmitter that controls mood that is produced by cells.


Draw A Long Breath

Take deep, steady breaths to help your body and mind calm when anxiety or panic attack symptoms such as perspiration, shivering, dizziness, rapid pulse, and nausea occur, advises Psychology Today. Anxiety may be brought on or made worse by rapid, shallow breathing.


Alcohol And Caffeine Should Be Consumed Moderately

Blood arteries become more constricted when caffeine is consumed, increasing blood pressure and causing anxiety. Alcohol should not be used as a numbing medication to deal with anxiety.

Alcohol may interfere with the neurotransmitters that control anxiety, which makes it challenging to have a good night's sleep. Vice claims that using alcohol as a coping mechanism creates a feedback loop that increases anxiety and may result in alcoholism.


Check Your Prescriptions

Certain drugs, including corticosteroids, asthma medications, and others, might contribute to anxiety. Ask your doctor whether any of the drugs you are taking might be the problem.


When Must You Seek the Advice of a Mental Health Professional?

Chronic anxiety may also point to a more serious mental health issue. If your anxiety is severely impairing your everyday functioning or giving you tremendous pain, or if your panic attacks are frequent and incapacitating, it is imperative that you get treatment from a mental health expert. They may suggest a course of treatment that may include psychotherapy, anti-anxiety medication, or both.


For more information about mental health please feel free to contact:

Creative Sanctuary Psychotherapy & Art Therapy
37 Willoughby Path
East Northport, NY 11731