How to Calm Down Anxiety: Proven Strategies, from Mindfulness On

Anxiety affects millions of people around the world. If not managed properly, it can negatively impact your quality of life, making it difficult to focus on your goals and accomplish your dreams. But the good news is, with the right strategies, you can learn to calm down anxiety and regain control of your life. Here are 10 proven strategies that can help:

Understanding Anxiety: A Brief Explainer

Anxiety is a natural human response to stress and danger. It is the body's way of protecting itself from harm. When you feel threatened or under pressure, the brain activates the "fight or flight" response, which floods the body with adrenaline and sets you up for action. However, sometimes, anxiety can become overwhelming, leading to constant worry and apprehension.

It is important to note that anxiety is a normal part of life and can be helpful in certain situations. For example, feeling anxious before a big presentation can help you stay alert and focused. However, when anxiety becomes chronic and interferes with daily life, it may be a sign of an anxiety disorder.

The Common Symptoms of Anxiety You'll Recognize

Some of the most common symptoms of anxiety include:

Excessive worry and fear
Restlessness and agitation
Irritability
Sleep disturbances
Muscle tension
Panic attacks

It is important to note that not everyone experiences anxiety in the same way. Some people may only have a few symptoms, while others may experience many. Additionally, the severity and frequency of symptoms can vary from person to person.

The Impact of Anxiety on Daily Life

Anxiety can affect different aspects of your life, including your relationships, work, and personal development. It can lead to avoidance behaviors, social isolation, and low self-esteem. Many people with anxiety also struggle with productivity and achieving their goals, as they often feel overwhelmed and distracted.

Furthermore, anxiety can have physical effects on the body. Chronic anxiety can lead to headaches, stomach problems, and even heart disease. It is important to seek treatment for anxiety in order to prevent these negative effects on both your mental and physical health.

Overall, understanding anxiety and its impact on daily life is crucial in order to recognize when it becomes problematic and seek appropriate help. With proper treatment and support, individuals with anxiety can learn to manage their symptoms and lead fulfilling lives.

‍

Managing Anxiety is Important For Your Quality of Life.

Anxiety is a natural response to stress and can be helpful in some situations. However, when anxiety becomes overwhelming and persistent, it can interfere with daily life and lead to a range of negative outcomes. This is why it is important to manage anxiety effectively.

Benefits of Reducing Anxiety

Reducing anxiety can have a positive impact on your life in many ways. Some of the benefits include:

Improved mental health and well-being: Anxiety can take a toll on your mental health, leading to feelings of worry, fear, and panic. By managing anxiety, you can improve your overall mental health and well-being.
Increased focus and productivity: Anxiety can make it difficult to concentrate and be productive. By reducing anxiety, you can improve your ability to focus and get things done.
Improved relationships and social interactions: Anxiety can make it hard to connect with others and form meaningful relationships. By managing anxiety, you can improve your social interactions and build stronger relationships.
Reduced physical symptoms of anxiety: Anxiety can cause a range of physical symptoms, such as headaches, muscle tension, and digestive issues. By managing anxiety, you can reduce these symptoms and improve your physical health.
Better sleep quality: Anxiety can interfere with sleep, making it difficult to fall asleep or stay asleep. By managing anxiety, you can improve your sleep quality and feel more rested.

The Long-term Effects of Unmanaged Anxiety are Serious. So Let's Work On It Now!

If left unmanaged, anxiety can have long-term effects on your mental and physical health. Chronic anxiety has been linked to conditions such as depression, heart disease, and digestive disorders. It can also lead to substance abuse and poor coping mechanisms.

When anxiety is not effectively managed, it can become a chronic condition that can have a significant impact on your life. Chronic anxiety can lead to a range of negative outcomes, including:

Depression: Chronic anxiety can lead to depression, a condition characterized by persistent feelings of sadness, hopelessness, and loss of interest in activities.
Heart disease: Chronic anxiety has been linked to an increased risk of heart disease, as it can lead to high blood pressure and other cardiovascular problems.
Digestive disorders: Chronic anxiety can lead to digestive disorders, such as irritable bowel syndrome (IBS), which can cause abdominal pain, bloating, and diarrhea.
Substance abuse: Individuals with chronic anxiety may turn to drugs or alcohol as a way to cope with their symptoms, leading to substance abuse and addiction.
Poor coping mechanisms: Chronic anxiety can lead to poor coping mechanisms, such as avoidance or procrastination, which can make anxiety worse in the long run.

Overall, managing anxiety is crucial for maintaining good mental and physical health. By reducing anxiety and learning effective coping strategies, you can improve your overall well-being and lead a more fulfilling life.

Avoid Alcohol and Non-Prescription Drugs

Alcohol doesn't mix well with most anxiety medications. At a biological level, it can interfere with the success of the medications. But it has other effects, too: It can lead to anxiety itself. Ever heard the term "hangxiety"? Anxiety is a common biproduct of the hangover. So by consuming more than 1-2 at any given time, you're setting your anxiety up for the worst.

Stick to Prescribed Anxiety Medications

Anti-anxiety medications can be a god-sent for many people. Sticking with prescribed doses, if they're helping you, is very important. Taking meds at the same time of day and consistently can be a steadying support. While some medications can impact your sleep or anxiety negatively when you first start on them, these symptoms usually go away within 1-2 weeks. If not, talk to your Doctor.

Now, onto the good stuff!

‍

Calming Anxiety with Mindfulness:

Strategy 1 - Deep Breathing Techniques

Deep breathing is an ancient technique that has been used for centuries to calm the mind and reduce stress. It is one of the easiest and most effective ways to calm down anxiety. Deep breathing helps to slow down your heart rate and breathing and sends a signal to your brain to relax. It can be done anywhere and at any time, making it a convenient tool for managing anxiety.

How Deep Breathing Helps

When you are anxious, your body goes into a state of fight or flight, which can cause your heart rate and breathing to speed up. This can lead to feelings of panic and anxiety. Deep breathing helps to counteract this response by activating the parasympathetic nervous system, which is responsible for calming the body down.

When you take deep breaths, you are increasing the amount of oxygen in your body, which can help to reduce feelings of stress and anxiety. Deep breathing also helps to release tension in the muscles, which can help to reduce physical symptoms of anxiety such as headaches and muscle tension.

Different Deep Breathing Exercises

There are many different deep breathing exercises that you can try to help manage your anxiety. Here are a few:

Belly Breathing: Lie down with a pillow under your head and knees. Place one hand on your chest and the other on your belly. Inhale deeply through your nose and feel your belly rise. Exhale slowly through your mouth, feeling your belly fall. Repeat for several cycles. This exercise is great for promoting relaxation and reducing tension in the body.
4-7-8 Breathing: Sit or lie down comfortably. Place your tongue on the roof of your mouth behind your front teeth. Inhale through your nose for 4 counts. Hold your breath for 7 counts. Exhale through your mouth for 8 counts, making a whooshing sound. This exercise is great for reducing feelings of anxiety and promoting relaxation.
Pursed Lip Breathing: Sit comfortably with your back straight. Inhale through your nose for 2 counts. Pucker your lips and exhale through your mouth for 4 counts, as if blowing out a candle. This exercise is great for reducing shortness of breath and promoting relaxation.
Alternate Nostril Breathing: Sit comfortably with your back straight. Use your right thumb to close your right nostril and inhale deeply through your left nostril. Use your ring finger to close your left nostril and exhale through your right nostril. Inhale through your right nostril, then close it with your right thumb and exhale through your left nostril. Repeat for several cycles. This exercise is great for reducing feelings of anxiety and promoting relaxation.
Box Breathing: Sit comfortably with your back straight. Inhale deeply through your nose for 4 counts. Hold your breath for 4 counts. Exhale through your mouth for 4 counts. Hold your breath for 4 counts. Repeat for several cycles. This exercise is great for reducing feelings of anxiety and promoting relaxation.

Try incorporating deep breathing exercises into your daily routine to help manage your anxiety and promote relaxation. You can do them at home, at work, or even on the go.

Calming Anxiety with Mindfulness:

Strategy 2 - Progressive Relaxation Mode

The Science Behind PMR

Progressive Muscle Relaxation (PMR) is a technique that involves tensing and relaxing different muscle groups in your body, one at a time. The idea is to create awareness of muscle tension and release it, thereby reducing overall physical tension.

Step-by-Step Guide to PMR

Here's how you can do PMR:

Get comfortable: Sit or lie down in a quiet place where you won't be disturbed. Wear comfortable clothes and remove distractions such as phones or TV.
Start with your feet: Tense the muscles in your feet and hold for a count of 5. Release the tension and relax for a count of 10.
Move up your body: Continue tensing and relaxing each muscle group, starting with your calves, then your thighs, buttocks, abs, chest, back, arms, hands, neck, and face.
Breathe deeply: As you tense each muscle group, inhale deeply through your nose. As you release the tension, exhale through your mouth. Visualize the tension leaving your body with each exhale.
End with a whole-body relaxation: Once you have completed all the muscle groups, take a few deep breaths and allow yourself to sink into a state of deep relaxation.

Calming Anxiety with Mindfulness:

Strategy 3 - Mindfulness Meditations

Practicing mindfulness involves paying attention to the present moment without judgment. It can help you become more aware of your thoughts and emotions and learn to manage them effectively. Mindfulness has been shown to reduce symptoms of anxiety and improve overall well-being.

Meditation Techniques for Anxiety Relief

Here are a few meditation techniques you can try:

Body Scan Meditation: Sit or lie down in a comfortable position. Close your eyes and focus on your breath. Slowly scan your body from head to toe, noticing any areas of tension or discomfort. Breathe into those areas and visualize them releasing with each exhale.
Loving-Kindness Meditation: Sit comfortably with your eyes closed. Imagine yourself sending love and kindness to yourself, to someone you love, to someone you are neutral towards, and to someone you are having difficulty with. Repeat positive affirmations such as "May I be happy, may I be healthy, may I be safe."
Mindful Breathing: Sit or stand in a comfortable position. Close your eyes and focus on your breath. Count each inhale and exhale, up to 10, and then start again from 1. Notice any thoughts or distractions and gently bring your attention back to your breath.

By incorporating these 10 proven strategies into your daily routine, you can learn to calm down anxiety and improve your overall well-being. Remember, managing anxiety is a process, and it takes time and patience to see results. Be kind to yourself, and keep practicing until you find the techniques that work best for you.

So, what's next?

Aura is the Top Rated Meditation App for Cognitive Behavioral Therapy and Anxiety

Find peace every day with one app for your whole well-being. There is no one-size-fits-all solution to mental well-being. Aura is the first all-in-one wellness app that learns how to best help you.

Discover an endless library of expert-created tracks for your well-being, all taught by the best coaches, therapists, and storytellers in the world. With Aura, you get personalized recommendations so you can find peace every morning, day and night.