Anxiety sometimes appears literally from nowhere, puts a heavy burden on our chest, confuses our thoughts and becomes a real problem that interferes with our daily and productive life.
Anxiety is the main enemy to our mood, positive thinking and a happy life. But there are ways to help cope with an anxiety attack and a nervous state.
Here are a few of them:
Accept the condition
The worst thing you can do is deny the state of anxiety. Pretending that everything is in order, trying to smile and joke instead of allowing yourself to live through it and reassure yourself.
By ignoring the heart palpitations, sweaty palms and restless thoughts, we only exacerbate it. Tell yourself that at the moment you are really experiencing an anxiety attack, but it will pass soon. And try to be alone with yourself this time.
Respiratory Technique 4-7-8
When we are anxious, the rhythm of our breathing changes. You can start breathing with long breaks, or, conversely, too quickly.
The faster we breathe, the more negative emotions begin to manifest. The 4-7-8 breathing technique will help you calm down. First inhale up to 4 seconds, then hold your breath for 7 seconds and exhale slowly for 8 seconds. Take a few deep breaths, try to breathe slowly.
During a panic attack, we usually lose control of our bodies. Practicing yoga and meditation will help you feel your body.
In order to “ground” yourself, you can perform several simple yoga asanas - Tadasan, Vrikshasan, Garudasan, and then do breathing meditation, sitting in a comfortable position and covering your eyes.
Feel the firm support under your body and the connection with the soil. Imagine that you are a tree that confidently holds its roots to the ground, and not even the strongest winds (anxieties and thoughts) can break it.
Relax and recover
Coping with anxiety sometimes requires rest and a good sleep. Attacks of anxiety can be signals of fatigue and burnout.
When you feel anxious, sit in a comfortable position, close your eyes and follow the tips above - breathe deeply and visualize the confident support beneath you. It is better to lie down and calm down. It’s even better to take a nap to allow the mind and body to "reboot."
Awareness is the key to coping with anxiety and negative thoughts. Accept and allow them to be. By using the methods mentioned above, shift the focus of your attention to other things around you in order to return to a calm state.
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