6 Scientific Ways To Beat Anxiety And Be Calm

Scientific Ways To Beat Anxiety And Be Calm

Anxiety is one of the most common psychological problems faced by millions worldwide. In the US, over 25 million people have some anxiety disorder. Anxiety is a constant feeling of nervousness, restlessness, and unease. Though everyone experiences fear from time to time or during stressful life events, anxiety symptoms can be overwhelming and negatively impact your everyday functioning. While having anxiety issues, it is essential to have relaxation strategies to calm down instead of freezing with overwhelming fear and nervousness. The following methods are the most effective scientific ways to overcome anxiety and stay calm:

  • Deep breathing

Deep breathing is an effective method to relieve anxiety and stay calm. Practicing abdominal breathing for twenty to thirty minutes each day can help you reduce stress and anxiety. This happens because deep breathing increases the oxygen supply to your brain. As a result, the parasympathetic nervous system is activated, which induces calmness. To practice deep breathing, gently inhale through your nose, keep your mouth closed, hold your breath for 6 seconds, and then slowly let it out. Continue this for 10 minutes.

  • Mindfulness

Mental health experts consider mindfulness a great practice to deal with many psychological problems. But do you know what it means? Mindfulness is a meditation form where you try and focus on your feelings and senses in the present moment, without judgment. There are numerous ways to practice mindfulness, but every technique aims to keep you alert and help you feel relaxed by intentionally paying attention to your thoughts and emotions. It allows you to be in the present instead of feeling worried or anxious about the future.

  • Meditation

While mindfulness is a great practice, there are other forms of meditation as well. The main difference between the two is that while mindfulness makes you aware of the present, other forms of meditation allow you to detach from the surroundings and relax. The types of mediation have no bounds. Anything that helps you relax and clear your mind from negativity is a form of meditation. No wonder, according to various traditional and cultural folklore and beliefs, the monks meditated for hundreds of years to achieve the most alert state of mind. 

Consider watching this video to know more about what is anxiety attack….

  • Avoiding social media apps

Many studies link excessive social media use with increased depression, anxiety, and feelings of loneliness. While using social media, know that the posts are not reality. Many people pretend to have perfect lives for views and followers. However, the truth is far different, but it still produces feelings of inadequacy about your life or appearance. Additionally, social media is mostly about achievements; no one posts the struggles behind them. This can lead to a sense of sadness, depression and worsen anxiety. Avoiding social media can help you clear your mind of these feelings and connect with the real world, real people, and real-life experiences.

  • Talking to yourself positively

Do you what worsens depression and anxiety? It is the negative self-talk we have going on continuously in the backs of our minds. Research has proven that words of affirmation and positive self-talk can save you from various psychological problems like anxiety and depression. Self-talk can influence your beliefs, behaviors, and feelings. Research conducted on athletes found that positive self-talk reduced anxiety and increased self-confidence. The results also showed an increase in their productivity and performance. So, if you want to maximize your performance at work and let all the fears go, talk positively to yourself.

  • Getting enough sleep

Believe it or not, your sleep has a lot to do with your ongoing depression and anxiety. Without adequate sleep, your body stays energy-deprived, and you feel more stressed than usual. This raises your body’s cortisol levels, causing diseases like diabetes. It can also worsen mental health issues like anxiety. Sleeping for at least 7 hours helps your body feel relaxed and more energetic. Try to avoid the major stresses in your life that affect your sleep quality. Make sure you take the steps necessary for eliminating the things that affect your sleep, like odd hours, using smartphones and screens, or eating just before hitting the bed. Only with a healthy mind can you lead a healthy life.

Until Next Time,

Team Doctor ASKY!


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