In today’s fast-paced world, we have been conditioned to believe that being busy is a measure of success. The reality, though, is that it leads to stress and anxiety, which can affect our mental and physical health.
Many people suffer from anxiety and depression due to various reasons, and it can feel like an endless cycle. Feeling overwhelmed can make it difficult to focus on anything else and can lead to a spiral of negative thoughts that are hard to shake off.
Luckily, there are tried and tested techniques to help calm anxiety and prevent depression. This article will walk you through 13 such techniques.
13 Ways to calm anxiety and find inner peace
While these techniques will definitely help you calm anxiety, it’s important to keep in mind they may not work for everyone. Don’t be afraid to seek professional help if you feel you need to.
Mindfulness
One of the most popular techniques to manage anxiety and depression is mindfulness. It is about paying attention to the present moment and being aware of your thoughts, emotions, and sensations. Mindfulness helps you identify and acknowledge your feelings, which can be the first step in managing them.
Meditation
Meditation is another effective technique to calm a racing mind. It involves focusing your attention on a specific object or a sound, which helps you let go of negative thoughts and calms your mind. You can also just focus on your breath, in and out. Regular meditation practice has been shown to reduce anxiety and depression and is highly recommended.
Breathing exercises
When anxiety hits, our breathing becomes shallow and rapid, leading to a sense of panic. Breathing exercises can help regulate and deepen breathing, slowing down the heart rate and reducing anxiety. Sit in a quiet spot alone, place one hand on your heart, the other on your belly, and just breathe.
Yoga
Yoga is a form of exercise that combines physical postures and breathing techniques to promote well-being. Practicing yoga regularly can significantly reduce anxiety and depression and help build resilience to stress.
Exercise
Regular exercise has physical and mental health benefits. It helps release endorphins, which are natural mood enhancers. Exercise can also help distract your mind and give you a sense of accomplishment, which can improve your mood. It can be as simple as walking for 30 minutes daily or strength training exercises.
Progressive muscle relaxation
Progressive muscle relaxation is a technique where you tense and relax individual muscles, one at a time. This technique helps you become more aware of your body, relaxes tense muscles, and reduces overall tension.
Visualization
Visualization is a technique where you use your imagination to create a peaceful environment in your mind. Visualizing a calming place, a happy memory, or a peaceful scenario can help reduce stress and anxiety. Let your imagination run wild and beautifully with this practice.
Journaling
Writing down your thoughts and feelings has been shown to be an effective way to manage anxiety and depression. When you write, you can become more aware of the patterns of your thoughts and emotions and learn to manage them better. Writing is also a great way to release pent up emotions.
Social support
Talking to someone you trust, spending time with friends and family, and seeking support from mental health professionals are also essential in managing anxiety and depression. Many of us don’t want ‘to bother anyone’ so we keep things locked up inside of us. This is unhealthy. People do genuinely want to help.
Aromatherapy
Certain essential oils, for example, lavender, bergamot, and chamomile, can promote relaxation and have a calming effect on the mind and body. They can be used in diffusers, massage oils, or bath salts, depending on personal preferences.
Acupuncture
Acupuncture is an ancient Chinese medical practice where needles are inserted into the body at specific points. Acupuncture eases anxiety by regulating the nervous system, specifically by bringing the branches of the autonomic nervous system back into balance.
Herbal supplements
Herbal supplements such as Kava, Passionflower, and Valerian root have been used for centuries as natural remedies for anxiety and depression. However, it is essential to consult your healthcare provider before taking any herbal supplements.
Sleep
Getting quality sleep is essential for overall well-being. Lack of sleep can exacerbate anxiety and depression symptoms. Creating a relaxing bedtime routine and ensuring a calming sleep environment can help improve sleep quality. If you have a hard time sleeping, talk to your doctor about natural bedtime remedies.
Final thoughts on how to calm anxiety
Feeling overwhelmed is a common experience in today’s world. However, it is essential to take care of our mental and physical health to lead fulfilling lives. Anxiety and depression can be overwhelming, but there are many techniques and practices that can help manage the symptoms.
Trying out a few techniques to calm anxiety and personalizing them to suit your needs can help alleviate feelings of anxiety and depression in the long run. Remember, self-care is not selfish; it’s crucial to take care of yourself, and you deserve it.
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