Few things can sap the joy out of living, and anxiety is among the top contenders. It exists beyond fleeting worry, creates persistent unease from uncontrollable doubts, makes fear tangible and familiar, and turns everyday decisions into tangible dilemmas. Frequent or prolonged anxiety goes beyond those awful physiological symptoms of a racing heart, shortness of breath, feelings of impending doom, and nausea. It is the number one indicator of a brain stuck in survival mode.
The good news is you do not have to forebear in this state of misery. Here is a list of ten tried and tested mindful techniques to help you manage symptoms and train your mind to remain calm.
1. Mindful Breathing
Anxiety raises the breathing, heart, and blood flow rates while preparing the body for fight or flight. You may feel like you are suffocating or even having a heart attack as these physiological
changes transpire. You can lower your breathing rate with simple exercises that also keep your mind off the perceived threat.
- Breathe in through your nose and out through your mouth.
- Take in deep breaths, then pose for four seconds, and breathe out.
- Count one to five as you breathe in and five to one as you exhale.
2. Muscle Relaxation Mindfulness
Anxiety triggers an adrenaline rush, which causes rapid and involuntary cycles of muscle contraction and relaxation throughout the body, resulting in persistent tension and strain. A
gentle massage can release those tight knots and relax your musculoskeletal system. Start by gently moving your head. Move your neck from side to side. Proceed to the shoulders, slowly turning them in a circular motion. Work your way through the rest of the body. The massage helps you focus on your body’s well-being instead of those intrusive, troubling thoughts and emotions.
3. Live in The Moment
Anxiety is a mood that thrives on robbing you of your present. It keeps you in a vicious ‘what-ifs’ cycle. The past is gone. The future is not yours. You cannot go back to yesterday, hurry up today, or jump into tomorrow. This moment is all you have control over.
Make the most of every moment. Stay present in conversation. Note the attitudes, tones, and body language in every dialogue. Give meaningful feedback. Appreciate your immediate surroundings, whether it be the sweet smell of coffee, fresh air, beautiful music, or your sweet neighbor.
4. Mind Your Meals
Food nourishes your body with nutrients to help you develop a healthy brain. It also activates the reward pathway, allowing you to relax, feel good, stay motivated, and find satisfaction. Feed your body and brain with quality nutritious meals. Add flavorful spices to make each bite unforgettable. Savor the aromas. Note the textures and colors. Avoid rushing through the process. Appreciate the fact that you have an appetite and a functioning digestive system.
5. Make Use of Nature
Nature is a perfect antidote for anxiety. As long as the area you choose is safe, you can tap into its calming aspects. Aside from picturesque views, walking improves circulation and heartbeat.
You can feed birds in a park. The act of helping improves a negative mood. Enjoy the breeze as it rattles the trees, flowers and fruits in your surroundings, or try finding a four-leaf clover or blowing dandelions.
6. Accept Where You Are in Life
Nothing distresses the soul more than dissatisfaction. Most of life’s worries and fears come from discontent. Your life journey is different from that of your friends and loved ones. And life goals seldom take a straight path.
Every detour, heartbreak, mistake, challenge, and victory is necessary for what you will be in the future. Your destiny awaits, but it is up to you to learn from your mistakes and those of others around you, seize moments, and refuse to be a victim of circumstances.
7. Do The Next Thing
Avoid hyper fixating on plans, goals, or objectives that feel stuck. Find the next thing to do. Keep yourself busy and have an open mind. Resist the urge to be idle. After all, an idle mind is the
devil’s workshop. Take up a new hobby. Find creative ways to keep your vision alive.
You never know where these little detours will lead you. Even if they lead to another dead end, you will end up with new experiences and skills. Find little joys to sustain your motivation.
8. Mind Your Screen Time
Screens are the gateway to modern-day anxiety. From the social media pressure to keep up with the Jones to vile vitriol from spiteful online users and negative news from media stations, it
is impossible to stay calm while staring at a screen. Anxiety will leave you doom-scrolling while entertaining every miserable lie and emotion in circulation in your mind.
Turn off your phone, laptop, and television. Set a limit on how long you can check your social media pages. Use technology to showcase constructive content instead of becoming a certified
media consumer 24/7. Follow channels or individuals with wholesome informative content.
9. Prioritize Rest
Your mind and body heal and repair during rest. The process takes place at night under the guidance of hormones and biomolecules regulated by the circadian rhythm. The circadian rhythm is an internal sleep-wake cycle that requires 8 hours to complete a complete round.
Therefore, ensure you get 8 hours of sleep. Develop a sleep routine and stick to it religiously. Have a practical winding time to prepare your body. Keep your room cozy, bedroom lights on, and phone on do-not-disturb mode. Shower before bedtime to relax your body. Avoid eating right before bed.
10. Mind Your Company
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When choosing people in your life, prioritize quality over quantity. The company you keep should be people you can turn to for support and accountability. Ensure your friends and loved
ones do not enable destructive behavior. Work on removing anybody in your circle who is a source of your anxiety.
You are also part of the company you keep. Therefore, work on being a loving relative and friend because you cannot demand what you cannot give.
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