11 Psychological Tricks That Every Person with Anxiety Needs To Know
The most common things nowadays, unfortunately, are stress and anxiety. We experience these on a daily basis.
If you are stressed, then, the amygdala (the brain that contributes to emotional processing) sends a distress signal to the hypothalamus. Also, it uses the nervous system to communicate with the rest of the body this way stimulating the fight-or-flight response.
This leads to outward physical reaction connected to stress like increased heart rate, deeper intake of oxygen, heightened senses, and a rush of adrenaline. This releases cortisol. This hormone will restore all the energy that the body used and when the stress is gone, the levels will drop, thus making you tired.
According to the Mayo Clinic:
‘Stress symptoms may be affecting your health, even though you might not realize it. You may think illness is to blame for that nagging headache your frequent insomnia or your decreased productivity at work.
But stress may actually be the culprit. Stress that’s left unchecked can contribute to many health problems, such as high blood pressure, heart disease, obesity, and diabetes.’
Common Effects of Stress and Anxiety
- Headaches
- Muscles tension or pain
- Change in sex drive
- Upset stomach
- Irritability or anger
- Sadness or depression
- Overeating or undereating
- Feeling overwhelmed
- Sleep problems
- Chest pain
- Fatigue
- Anxiety
- Restlessness
- Lack of motivation or focus
Still, we would recommend you, if you have time to do the following exercise daily.
How to Relax Your Mind and Body with the Following Exercises
Meditation
Meditation can relax and heal the body and the mind. This is so because it focuses on the inside of the body instead of all the factors around you.
Adult Coloring Books
According to clinical psychologist Scott M. Bea, Psy. D:
‘Adult coloring requires modest attention focused outside of self-awareness. It is a simple activity that takes us outside ourselves. In the same way, cutting the lawn, knitting, or taking a Sunday drive can be relaxing.’
Essential Oils
These have been used for a long time to treat anxiety in a natural way. They can help you fall asleep, improve your health and lower stress.
Writing Down Your Feelings
Writing down feelings can help you control your feelings and thoughts, lower the stress and analyze all traumas in life.
Chewing Gum
Some studies have proven that chewing gums can lower stress and improve your mood. Moreover, it can fight anxiety and fatigue.
Laughter
Laughing can improve your mood and decrease the amount of stress. Therefore, if you are feeling anxious you can find or do something funny to laugh in order to solve the problem.
Listen to Music
Music can impact your mood immensely. Therefore, if you are feeling stressed, listen to some of your favorite songs.
Mindful Breathing
Mindful breathing means focusing your breath in order to soothe your nerves and relieve stress. This will also soothe the body.
Hold an Ice Cube in Your Hand
Holding an ice cube can fight acute anxiety. Just hold the ice cube and the system will want to focus on your hand rather than whatever might be causing your panic. Moreover, the discomfort from the cold will act as an intentional distraction.
Cuddle
One of the best ways to reduce stress is cuddling. This is because our hormone releases the oxytocin hormone which inhibits cortisol and improves the mood.
Get a Pet
Getting a pet will be the perfect antidepressant which will lower the stress levels and will boost the mood.
The Mayo Clinic also suggests taking steps to manage your stress. Do the following:
- Regular physical activity
- Relaxation techniques like deep breathing, meditation, yoga, tai chi or a massage.
- Keeping a sense of humor.
- Socializing with family and friends.
- Setting time aside for hobbies, like reading a book or listening to music.