Skip to main content

How to reduce Anxiety

When an individual faces potentially harmful or worrying triggers, feelings of anxiety are not only normal but necessary for survival. Since the earliest days of humanity, the approach of predators and incoming danger sets off alarms in the body and allows evasive action. These alarms become noticeable in the form of a raised heartbeat, sweating, and increased sensitivity to surroundings.


The danger causes a rush of adrenalin, a hormone and chemical messenger in the brain, which in turn triggers these anxious reactions in a process called the “fight-or-flight’ response. This prepares humans to physically confront or flee any potential threats to safety.
For many people, running from larger animals and imminent danger is a less pressing concern than it would have been for early humans. Anxieties now revolve around work, money, family life, health, and other crucial issues that demand a person’s attention without necessarily requiring the ‘fight-or-flight’ reaction.
The nervous feeling before an important life event or during a difficult situation is a natural echo of the original ‘fight-or-flight’ reaction. It can still be essential to survival – anxiety about being hit by a car when crossing the street, for example, means that a person will instinctively look both ways to avoid danger.
There are some ways to ease anxiety immediately  and those are –
1.    Take some deep breaths.
When we're anxious, our breath becomes rapid and shallow. Deep belly breathing helps decrease anxiety by stimulating the body’s relaxation response, lowering our heart rate and blood pressure. It’s a powerful technique that works because we can’t breathe deeply and be anxious at the same time. There are many variations to try, including this simple exercise:
Inhale deeply for a count of 4. Hold your breath for a count of 4. Exhale for a count of 4. Repeat several times.
2.    Go for a walk.
Exercise is one of the best anxiety remedies, immediately and long term. Going for a walk creates a diversion from worries and releases muscle tension. Grab your headphones or earbuds on the way out: studies show that listening to music brings its own calming effects.
Long term, regular exercise triggers the release of feel-good neurochemicals in the brain, building up resilience against stormy emotions. It boosts confidence and mood, and we don’t need to run a marathon to feel the benefits. Washing the car, hiking, gardening, a pick-up game — anything that gets us moving counts. Research shows that 30 minutes, 3 to 5 days a week can help to significantly improve anxiety symptoms, but even 10 minutes can make a difference.
3.    Sip some chamomile or green tea.
Known as a sleep aid, chamomile contains a compound called Matricaria recutita, which binds to the same brain receptors as drugs like Valium. Chamomile’s sedative effects may also come from the flavonoid apigenin. In one study, patients with generalized anxiety disorder (GAD) who took chamomile supplements (1.2 % apigenin) for 8 weeks showed a significant decrease in anxiety symptoms compared with patients taking placebo. (Despite improved quality control, herbal supplements aren’t regulated by the FDA the way medications are, so before taking any supplement, check with your doctor.)
Green tea, long used in Chinese medicine to treat depression, contains the amino acid L-theanine, which relieves stress, and reduces blood pressure and muscle tension.
4.    Get distracted.
Try anything that redirects your attention away from distressing thoughts or emotions: run your fingers around the edge of your phone, put your hands under running cold water, color or draw on a piece of paper. Distractions work because the brain can’t be in 2 places at once, and shifting attention to any activity will interrupt a string of racing thoughts.
5.    Try a free mini-meditation from Headspace.
No matter what’s causing our anxiety, we can always take a pause and practice a short meditation to anchor the mind and body in the present.

By-
Aritri Ghosh
Amity University, Kolkata


Comments

Popular posts from this blog

श्री अरविंद महाविद्यालय (सांध्य) COMMERCIA का शानदार आयोजन

'COMMERCIA' और 'श्री अरविंद महाविद्यालय (सांध्य)' के स्वर्णिम इतिहास में 21 और 22 फरवरी 2020 को सुनहरे अक्षरों में लिखा जाएगा। पहली बार श्री अरविंद महाविद्यालय (सांध्य) की किसी सोसाइटी ने सांध्य इंटर कॉलेज फेस्ट का आयोजन किया और साथ ही COMMERCIA ने अपने आधार की मजबूती स्पष्ट करते हुए श्री अरविंद महाविद्यालय (सांध्य) की सबसे सक्रिय सोसायटी में अपना स्थान शीर्ष पर बनाये रखा।

SHILLONG: SCOTLAND OF INDIA

While the human race is locked inside the house to fight COVID 19, a pandemic which held the entire world hostage in unprecedented and unparalleled manners, while one is even debarred to visit neighborhood milk booth and one is prohibited to cross over to another district in a same state, every piece of literary work is an expression of paranoia in one way or other. View of shillong from Shillong Peak Nation is facing most harsh form of lockdown, and consequent toll on human, psychological as well as physiological, is pushing to the limit of tolerance. At this crossroad in life, picturesque lush green meadow, hills covered with pine trees, fresh air and country roads driven me nostalgic and take me far away from new normal, every time I remembered of Shillong. ‘Scotland of India’ title it rightfully defended perched in East Khasi Hill district of Meghalaya, Shillong lies at north eastern corner on Indian Map. Shillong is the capital of Meghalaya. Entomology of the word Meghalaya stands

Prof. Sanjay Kumar joins Amity University Kolkata as Honorable Vice Chancellor

Amity University Kolkata is one of the best private Universities of the country today. Eminent technocrate and academician Prof. (Dr.) Sanjay Kumar has joined the University as Honorable Vice Chancellor. Prior to this he has been the honourable Vice Chancellor of ITM University Raipur and Symbiosis University, Indore. He is an Engineering graduate of BITS, Ranchi University.