Take control of your anxiety?

Sometimes life challenges our ability to cope, and stress becomes a common feeling for us.

We often worry about many things, which can lead to feeling anxious. Not everyone can deal with this anxiety by themselves. However, there are simple techniques that can help lessen these feelings.

Our thoughts, feelings, and what we do all affect each other. We can use this connection to feel better. When we're scared or anxious, our body reacts:

• breathing faster

• tensing up

• speaking loudly and quickly

But we can reverse this: if we relax our body, our mind will also feel more at ease, tricking our brain into thinking everything is okay.

Even though these methods might seem basic, they're not just random tips found online. Therapists use them to help people manage anxiety, and they're endorsed by the ADAA, a trusted source in mental health care.

1. Progressive muscle relaxation or body scanning.

You need to relax every part of your body, one at a time. You can sit or lie down in a quiet place, then tense and relax each body part, starting from your head or feet. For instance, tense your forehead, then relax it, and move on to your cheeks, lips, chin, and so on until your whole body is relaxed.

2. Box breathing

Where you use breathing to calm your emotions. inhale, pause, exhale, pause. Start with closing your eyes and sitting comfortably, then gradually increase the time from four seconds to longer periods. So, 4 seconds for inhale, 4 for pause, 4 for exhale, and 4 for pause. If the previous exercise relaxes the body to calm down, this one slows down the breathing and pulse.

3. Observing the change in feelings

Cognitive-behavioral therapists say that no emotion lasts long if you examine it closely. Notice where you feel anxiety in your body. In the chest, in the throat, is it squeezing or hurting, or vibrating? And watch these feelings until they fade.

What can help you imagine what these sensations will be like when you feel better? "I'm a bit nervous, which is natural. When these feelings change, I hope to feel calm and clear-minded again, relaxed in my chest and shoulders." Also, imagine what the first small sign might be that these changes in feelings are starting to happen.

Each mindful step today will transform into a giant leap for your well-being tomorrow.

Warm regards,
Kos

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