Anxiety is a serious disorder. One in four Indians is facing some degree of this mental ailment, and yet we do not hear it being talked about much. Reports suggest that around 25 percent of the Indian population is affected by anxiety, which, if neglected can lead to depression. Anxiety is linked to stress, which in turn is linked to the fast-paced urban lifestyle.
A recent study listed literate and urbanised states like Maharashtra, Delhi, Andhra Pradesh, Karnataka and Kerala among top 10 states that have more problems due to anxiety disorders. Fortunately, some simple tricks can help us nip anxiety in the bud. The key is to understand the link between the body and the mind.
Deep breathing: Deep abdominal breathing encourages full oxygen exchange - that is, the beneficial trade of incoming oxygen for outgoing carbon dioxide. Not surprisingly, this type of breathing slows the heartbeat and can lower or stabilize blood pressure.
Breathe in slowly and gently through your nose for about 5 to 7 seconds.Hold for about three or four seconds.Breathe out slowly and gently through pursed lips like you're whistling for about 7 to 9 seconds.Repeat this exercise ten to twenty times. This method of breathing will ensure that you're not hyperventilating (a common problem of those with anxiety) and will help to regain the Co2 balance in your body that creates many of the worst anxiety symptoms.
Talk to those who are close to you. As we grow older, we get busier, and give priority to work or household responsibilities over having a relaxed chat with the people close to us- family and friends. Well, catching up with friends is very important, and can go a long way in helping you deal with anxiety
Talking to nice people keeps your mind off of your symptoms, and the supportive nature of friends and family gives you that added boost of confidence. If you're suffering from a panic attack, it also helps you feel more confident that if something was wrong, you'd have someone that can watch over you.
Play: Again, just distracting the mind is not enough. You have to get it back into the cheerful mood it deserves to be. Do you have a leisure activity you are passionate about? How many times a week do you do it? Is there something you have wanted to do just for the fun of it but you have been putting it off? Go for it! Many keys to good health are in our hands. How wonderful it is that play is one of them!
Break the chain of negative thoughts: Anxiety leads your mind to spiral down he path of negative thinking. If you you could just trick your mind out of these unwanted thoughts, you have won the battle. When you feel severe anxiety, have a checklist on hand of questions to ask yourself about that anxiety experience. The longer the checklist, the more you'll find that your thoughts become more realistic. Questions that you can use include:Is there a reason to believe something is wrong? What evidence is there that something is wrong?Is there a chance I'm blowing this out of proportion?
Lighten the mood with music: Listening to music can affect our mind and body in many ways. listening to your favorite music can have a powerful effect on your anxiety. They key is to not just choose songs you like, however. The key is also to make sure you're listening to music that represents the way you want to feel. Happy or relaxing music, not just any music.The reality is that music does affect emotions. So, while many people find it soothing to listen to angry music when you're angry or sad music when you're sad, the truth is that this type of music will only help you get in touch with those negative emotions. They won't help you feel better. When you're trying to stop anxiety now, you should listen to music that will help you feel the way you want to feel.
