Anxiety is one of the common mental health problems.
Even though one cannot physically see it, anxiety can lead to severe outcomes. Today, thanks to the change in approach towards mental health, people are now actively seeking professional help. Mental health problems like anxiety are now given the same, if not more, amount of attention just like a physical disease.
While professionals like psychologists are available to give you the required therapy, there are some exercises that would help you ease the problems at hand,
Exercise As A Therapy:
Exercise helps in boosting your energy and keeps you active. Researchers found that the participants felt more content, more awake and calmer after being physically active compared to after periods of inactivity. They also found that the effect of physical activity on mood was greatest when mood was initially low. It helps in relaxing your mind and releases happy hormones which in turn help in tackling your dark thoughts. As per studies, exercising has shown a significant amount of improvement in patients dealing with anxiety. Remember-
“If there is no struggle, there is no progress.” — Fredrick Douglass.
Deep breathing is a great exercise when it comes to calming the nerves. It helps in pushing oxygen to all the organs and keeps your mind at peace. Whenever you come across any anxious thoughts or when your anxiety is at its peak, try to do this exercise,
- Sit up straight and close your eyes
- Inhale from your nose and exhale from your mouth
- Do this slowly for 15 times
- Remember to concentrate on your breathing. Don’t let your thoughts consume you.
Take a stroll:
Sometimes closed spaces can also lead to anxiety. In such a scenario, going for a walk can be your best option. The air outside will help your mind refresh and will make your body feel comfortable in a new environment. Walking is a form of cardio which helps in pumping blood to your organs and makes your body active. We recommend that you should go for regular walks for 15-20 minutes. It relaxes your mind and puts it in a refreshed mood.
Whenever something bad happens to us we tend to think about the worst-case scenario. If your anxious thoughts are taking you down the same route then it's time to switch things up. You need to start visualizing happy thoughts. Think about all the things that make you happy and make you feel satisfied. Be it your favourite holiday destination, favourite food, person or any moment, just think about it. Now, create your own happy place. Something that can be easily imagined by you. So, whenever your dark thoughts come into play, you can shut your eyes and be in your happy place.
Counting is the best practice when it comes to easing out anxiety. It helps in keeping your mind away from the present which causes you anxiety. The idea behind this exercise is to distract your mind. Here’s how you can practice this exercise,
- Close your eyes and sit in a comfortable position
- Start counting up to 10 or 20
- As you count, breathe in and out slowly
- Remember to concentrate on your counting
Everyone has a special connection to music. Your favorite song can automatically lift your mood up. There is a special kind of therapy called music therapy. A systemic review published in 2017 found that music therapy can be an effective component of depression treatment. To start with, try playing calm and peaceful music and close your eyes and listen to it. Emotions are linked to music and a peaceful song will bring peace to your mind too.
Stay in the Present:
Anxious thoughts tend to take your mental state into a dark place. It triggers certain points that take you away from your present. In such scenarios, it becomes important for you to come back to reality. To help you in this process, there is an easy exercise to follow. According to professional advice, this exercise is the best one to tackle your anxious thoughts.
Here’s what you need to do:
- Sit in a quiet place and close your eyes
- Concentrate on your breathing and notice your breathing pattern
- Now, start noticing your surroundings
- Listen to the sound around you, smell the air around you and feel what’s in your surrounding
- While you do so, keep your anxious thoughts in the background.
- Try to fade those thoughts away and bring your mind in the present
Whenever you feel anxious, try indulging in these exercises. You can also recommend them to anyone who is going through something similar. It’s time to be there for each other. Do not neglect your mental health, seek the required professional help and find the right cure for yourself.
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