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How To Relax Mind From Anxiety

Give Your Mind A Break

How to Relax Your Mind | Stress Management

Hopefully these 13 tips on how to relax your mind gave you some new ideas. You deal with so much on a daily basis, and probably just push through. But remember, just like your body needs a break from physical activity, sometimes your mind needs time to sit and relax as well.

The next time youre feeling mentally drained and exhausted, step away and just relax your mind.

Why Do You Get Anxiety At Night

When you lie down at night to unwind, your brain turns to all of the worries it didnt have time for during the day. Frequently, this anxiety revolves around worries you cant solve in the moment.

All the things that have been put on the back burner come to the forefront of your head, Dr. Albers says. Without competing demands for your attention, these worries often get louder and more pronounced.

Chronic daytime stress puts your body into overdrive and taxes your hormones and adrenal system, which are directly linked to sleep so sleep troubles may be a red flag telling you to address stress during your waking hours.

Nighttime anxiety can trigger a vicious cycle: A bad nights sleep leads to exhaustion the next day and disrupts your bodys natural rhythms. This makes you more vulnerable to anxiety during the day that can bleed into the night, Dr. Albers says. And so the cycle repeats.

I How To Relax Your Mind And Body From Anxiety & Stress Breathing Exercises To Relax

1. Equal Breathing

The exercise is based on the balance of the body. Balance could be great for the human body, starting with the normal breath. In order to begin, you can inhale and exhale for a count of 5. Both of the breaths are through your nose that adds a resistance to the breath. For advanced techniques, you can aim for 6-8 counts each breath with a single goal in your mind: calm your nervous system, enhance concentration, and decrease stress.

When it comes to exercises on how to relax your mind and body, this exercise is specifically for those beginners and can be done at every place and every time. However, the technique will bring the best result if you do it before going to bed. In case you are suffering from sleep problems, especially when feeling hard to fall asleep, by implementing this exercise, you could eliminate all the negative thoughts which may distract you from feeling asleep.

2. Alternate Nostril Breathing

This is considered as one of the best friend of a yogi that can bring balance and calm and unite the left and right sides of his or her brain. Beginning in a relaxing meditative pose, then hold your right thumb over your right nostril before inhaling deeply through your left nostril. After that, at the inhalation peak, try to close off your left nostril with your ring finger, then exhale via your right nostril. Try continuing the pattern before inhaling via the right nostril. Close it off with your right thumb and exhale via your left nostril.

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Dealing With Anxiety Using The Power Of An Anxious Mind

Anxiety is the power of the mind against the mind. That power is your greatest asset and its an exceptional one. Now to claim it back so you can use it in a way that will build and strengthen you.

  • Be present. Be where you are, not where your anxiety wants to take you.

    Anxiety works by using a solid collection of what-ifs and maybes to haul even the strongest, bravest mind from a present that feels manageable and calm, to a future that feels uncertain and threatening. Experiment with staying fully present in the moment. Anchor yourself by opening up your senses. What do you see, feel, hear, taste, know? Stay with what is actually happening, rather than what might happen. If this feels uncomfortable, put a time limit on it, lets say, two minutes to start with. Spend this time fully experiencing the world as it is around you now.

    Every time you do this, you will be strengthening your ability to pull back from the anxious thoughts that steal you away from the safety and security of where you are. Try to get into a regular practice each day, for however long you can two minutes, five minutes, ten minutes it doesnt matter. Theres no right amount, but the longer the better. The main thing is to keep doing it. The brain strengthens and rewires with experience, and this is an experience that is so strengthening and healthy, your brain will love for it.

    Try: Right now, Im here and Im safe. I see the sky. I feel the breeze against my skin. I hear my footsteps

  • Repeat A Calming Mantra

    8 Ways to Relax Your Mind and Calm Down

    Find a phrase or sound that you can repeat to yourself when you are experiencing anxiety. What resonates for you might not be the same for someone else, however, common effective examples include:

    • I am strong, okay, enough.
    • Let it go.
    • Spell out a word, such as c-a-l-m.
    • I feel confident today.

    Read more: Positive Affirmations in the Workplace: Impact, Tips and Examples

    Also Check: What Oils Help With Anxiety

    Tip : Talk About Your Worries

    It may seem like a simplistic solution, but talking face to face with a trusted friend or family membersomeone who will listen to you without judging, criticizing, or continually being distractedis one of the most effective ways to calm your nervous system and diffuse anxiety. When your worries start spiraling, talking them over can make them seem far less threatening.

    Keeping worries to yourself only causes them to build up until they seem overwhelming. But saying them out loud can often help you to make sense of what youre feeling and put things in perspective. If your fears are unwarranted, verbalizing them can expose them for what they areneedless worries. And if your fears are justified, sharing them with someone else can produce solutions that you may not have thought of alone.

    Build a strong support system. Human beings are social creatures. Were not meant to live in isolation. But a strong support system doesnt necessarily mean a vast network of friends. Dont underestimate the benefit of a few people you can trust and count on to be there for you. And if you dont feel that you have anyone to confide in, its never too late to build new friendships.

    Warm Up In A Steam Room Sauna Jacuzzi Or Hot Bath

    Most of us associate feelings of warmth with a sense of calm and well-being much the same way we would relaxing in the sun on a powdery-sand beach. Research shows that heating up your body, whether in a bath, steam room, or sauna, reduces muscle tension and anxiety. Sensations of warmth may alter neural circuits that control mood, including those that affect the neurotransmitter serotonin. You could also cozy up by a fire with a cup of tea or hot cocoa.

    Also Check: Why Am I Having Anxiety For No Reason

    Relaxation Tips In A Pinch

    Lets say youre about to go on stage for a big performance and your mind is racing a mile a minute. In order to regain some peace and calm, you might try this quick relaxation tip. Follow these steps:

    #1 Find a quiet place.

    Start by going somewhere quiet to center yourself. This might be another room in your home, the break room at work, outdoors, or even the restroom.

    #2 Sit down if possible.

    If you can, find a chair where you can sit with your back supported. Ideally, you will be able to put your feet flat on the floor. Now, place one hand on your chest and the other on your stomach.

    #3 Do a short breathing exercise.

    This exercise is called square breathing. You might also hear it called box breathing, four-part breathing, or 4×4 breathing. To do the square breathing exercise, follow the steps below:

    • Exhale all of the air out of your lungs.

    • Count to four slowly as you inhale through your nose only. As you inhale, you should feel the hand on your stomach rise. Your other hand should not move.

    • Lightly hold the breath in your lungs for another count of four.

    • Count to four a final time as you gently exhale the breath slowly out of your mouth. The hand on your stomach should fall again as you do this.

    Repeat this exercise at least four times to relax.

    Make A Pledge To Accept Uncertainty

    How To Relax Your Mind When You Feel Stressed If You Can’t Meditate

    Your anxiety may be tied to a problem that is understandably keeping you up at night. But you have to let it go if only for this moment.

    Repeat the phrase I accept uncertainty for now. I will take action when action is possible, says Coleman. Accepting uncertainty is crucial because otherwise one is resisting uncertainty at a time when resisting only adds to tension.

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    Help Yourself To A Little Honey

    The amber elixir from our buzzy friends may help relieve anxiety, fight off depression, and even protect the brain Rahman MM, et al. . Neurological effects of honey: Current and future prospects. DOI: 10.1155/2014/958721 .

    Drizzle honey in your tea, coffee, yogurt, or just go straight for the jar with a spoon. The sweet stuff also works for a quick energy boost.

    Take A Tip From Your Kids With A Strict Bedtime Routine

    We know how important it is for children to have a nighttime routine as it creates a sensed of structure and security, well the same goes for adults especially if you suffer from anxiety, says Bianca L. Rodriguez, a psychotherapist and spiritual coach. A bedtime routine can help you self soothe and act as a container for your anxiety. I recommend taking a warm bath or shower before bed to relax your muscles as the state of your body impacts the activity in your mind. Imagining frustrations, negative energy or worries flowing down the drain can help you approach sleep feeling more clear and calm.

    Recommended Reading: How To Get Rid Of Sudden Anxiety

    Why Is Anxiety So Powerful

    Anxiety is there to keep us safe. It is a call to action to fight or flee so we can move through danger. Its there to keep us out of the way of trouble so the signals it sends have to be strong. The problem is that those signals arent always accurate. Anxiety is instinctive and automatic. Its been practising its moves for thousands of years. Thats the thing about evolution sometimes it works for us, sometimes it makes us vulnerable to anxiety.

    Anxiety was never meant to get in our way, but rather, to get us out of the way of danger. The part of the brain that drives anxiety thinks its doing the right thing. The more we fight it, the harder it will work to convince us that theres danger and that we need to act.

    How To Relax Your Mind From Stress Depression And Anxiety

    Poster PDF: Top tips to relax your brain â ReachOut Australia

    In a life full of hassle and personal troubles, a question that usually strikes all of us is How to relax your mind! Obviously, your mental energy is way too much spent even when you are taking a break from physical activities. Hence, it is important to relax your mind from a pile of thoughts and consequent stress, depression and anxiety.

    Well, there are multiple things to do to relax, all you have to do is find out 15-20 minutes free from your busy schedule and sit back in peace. Rest, let us help you with the best ways to relax!

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    Relaxing And Calming Exercises

    If you are feeling anxious, scared or panicked there are many things you can do to help yourself cope. A common and natural response to anxiety is to avoid what triggers your fear, so taking any action might make you feel more anxious at first. It can be difficult, but facing up to how anxiety makes you feel can be the first step in breaking the cycle of fear and insecurity. Here are some simple exercises you can try that might calm you down.

    How To Relax Your Body And Mind

    When we face stressors in life, we can carry physical and psychological tension, and these tensions can feed off of one another. Feeling physically tense can increase your psychological and emotional tension, and vice versa.

    Conversely, relaxing your body physically can help relieve psychological stress, and relaxing your mind can help you to physically relax and release tension in your body. When your stress response is no longer triggered, it becomes far easier to approach challenges in a proactive, peaceful way.

    Learning to master techniques that enable both types of relaxation is a highly effective route to stress relief. Many people try to ignore stress and hope that stressors pass quickly. It’s not uncommon to be caught off-guard by stress. It’s important to know when you have too much stress and need to relax.

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    Maintain A State Of Relaxation

    Once you’ve discovered how to relax, you should experience less overall stress. The next step is learning how to maintain a state of relaxation and how to relax again quickly after you deal with future stressors. Work to amass more resources for dealing with stressors you face and becoming less reactive to them.

    Make efforts to live a low-stress lifestyle, such as learning breathing exercises, doing regular exercise, meditating, writing in a journal, and cultivating relationships. Learn how to be more emotionally resilient.

    Talk To A Good Friend

    How to Relax Your Mind and Body from Anxiety at Home | Lava Love USA

    Gaining social support from trusted friends can help you to process what you’re feeling, and supply you with an influx of new and helpful ideas for how to manage your stressors, which can help you know how to relax your mind by helping you feel less burdened by your stressors. That’s why maintaining a supportive circle of friends is important.

    Getting out of a rumination rut by talking things out with a trusted confidante can help you feel more relaxed and provide the clarity you need to take action.

    Also Check: When To Know You Need Anxiety Medication

    How To Challenge These Thoughts

    During your worry period, challenge your negative thoughts by asking yourself:

    • Whats the evidence that the thought is true? That its not true?
    • Is there a more positive, realistic way of looking at the situation?
    • Whats the probability that what Im scared of will actually happen? If the probability is low, what are some more likely outcomes?
    • Is the thought helpful? How will worrying about it help me and how will it hurt me?
    • What would I say to a friend who had this worry?

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