Many people have to cope with anxiety every day. And there are many things that affect this condition to appear. According to the Anxiety and Depression Association of America, the anxiety represents one of the most common issues in the USA, affecting 18 percent of the people, or that is 40 million adults at the age of 18 and older.
That is why it is really helpful if you know some techniques that can help you calm down. I’m talking from my personal experiences and from advice from experts.
Stop, drop and breathe
In the point where you start panicking, you need to focus on your breathing. If we start breathing deeply then our brain starts to calm down because it realizes that there is no danger for us. That is why, in those cases, it is recommended to take 2-3 deep breaths and slowly start to count to 4.
Also, you can find some free apps for this on the internet, like for example Breathe2Relax that will guide you through your breathing according to the level of stress.
Get away from your screens
The negativity can quickly lead to anxiety, and you can have your negativity from hearing bad news from your laptop, TV or phone. That is why you should lower the time spend on the internet and limit your time for technology because in this way you will allow your mind to rest and continue with the creativity.
Go for a walk
In this way, you will stay away from the screens and manage to calm your mind. You can go for a hike or just walk like for at least 10 minutes because even that is helpful due to the release of endorphins that are improving our mood. By walking you are activating your senses and clearing the mind, so start walking with your dog, working on your garden and going outside more.
Meditation is one of the best ways for lowering the stress and calming down and not just for the moment. It allows our nervous system to rest so this is definitely recommended for fighting anxiety by a lot of psychotherapists.
You can use some guided meditation apps like for example Stop, Breathe & Think, Happier, Calm, Headspace, and Buddhify.
Practice aversion therapy
It is nice to fight the anxiety once, but what about the next time? It is important to work on yourself in order to prevent that next time. There is one trick that is recommended for this. Wear a rubber band on your wrist and then when you will start to feel stressed snap it lightly. The point is that your brain will subconsciously avoid the stress in order to prevent the unpleasant snapping from the rubber.