Managing anxiety can be challenging, but there are simple steps you can take to relieve it. This article outlines five effective ways to combat anxiety and regain control.
It also distinguishes between anxiety's causes and symptoms.
Anxiety, causes, and effects
It is crucial to understand that Anxiety is an Effect, not a Cause. Anxiety is a mental health issue that can cause physical symptoms such as headaches, nausea, fear, suffocation, and stomach aches.
Medicine identifies your autonomic nervous system as the cause. This is a system in your body that you don't consciously control, but that regulates things like your heart rate, breathing, urination, etc. It's also the system that reacts when you are under a physical threat. The autonomic nervous system produces your fight-or-flight response, which is designed to help you defend yourself or run away from danger.
When you are under stress or anxious, this system kicks into action, and anxiety symptoms can appear — headaches, nausea, shortness of breath, shakiness, or stomach pain.
What mainstream medicine doesn't acknowledge is that our autonomic nervous system behaves like this because we lose control over our negative emotions due to our limiting beliefs in our subconscious, which belong to imaginary fears in most cases. Because we don't live in the Now moment, and we let our minds wander in the realm of worries and fears, we exaggerate a lot any small issues and transform them into a big ones. Significant fears trigger our autonomic nervous system, leading to shutdown and succumbing to various fears that cause anxiety. In such cases, the immune system itself shuts down, leaving the body vulnerable to viruses and germs.
Five ways to relieve anxiety
How to calm down from an anxiety attack? If you want quick results to relieve anxiety, then the best point to start from my practice is not meditation but breathing exercises, especially “abdominal breathing” not the usual one. Fears and anxiety tend to gather in the lower part of the lungs, and the large majority of people practically never breathe from that part (lungs volume is about 5-6 liters on average and we inhale/exhale just 0.5 liters on average - the tidal volume).
The pranayama techniques for instance try to deal with these, but there are many other breathing procedures alike. I give you further five procedures to alleviate anxiety to choose from:
1. breathing procedure to relieve anxiety
The procedure is to do two sets of 3 breathing each, 6-7 seconds an inhale/exhale, with 2-3 sec between each inhale/exhale. During the procedure just mentalize “I inhale, I exhale” to follow the procedure and be in the Now moment; by doing this you will avoid letting your mind drift away.
Inhale while pushing your abdomen forward and exhale while bringing it back. This will effectively circulate and release any stale air that may be stagnating in the lower part of your lungs due to anxiety. Practicing this procedure for a few minutes will undoubtedly help you feel more relaxed. Repeat as needed.
2. Identify and Challenge Unhelpful Thoughts
Breathing will alleviate for the moment your anxiety, but you still need to find out the cause of it and release it, and the cause is in you and here meditation might help to find it. These causes are the limiting beliefs in you like fears, trauma, regrets, worries, and so on. You need to release all these beliefs in your subconscious to get rid of anxiety once and for all!
Unhelpful thoughts are often the root cause of many anxiety symptoms, so it's important to learn how to challenge them. Identifying unhelpful thoughts can help you become more aware and understanding of your anxiety and its triggers. Once identified, it'll be easier to challenge these thoughts and reframe them into healthier perspectives that won't increase your anxious feelings. If you find yourself feeling anxious or overwhelmed, take a few minutes to focus on these thoughts and actively try to refocus your attention away from them.
Only after acknowledging the causes of the anxiety feeling, which are these limiting beliefs you will get control of them and be able to release them, and hence raise above all these lower energies and beliefs and break free!
3. Engage in pleasurable activities
It's important to make time for pleasurable activities, like going for a walk, cooking dinner with a friend, or watching your favorite movie. These activities can help you de-stress and distract your mind from anxious thoughts.
Engaging in relaxing activities breaks up the monotony of ruminating on anxious thoughts and boosts your mood, ultimately improving your mental health. Adding small moments of pleasure to your day also reduces stress levels. Prioritizing self-care and taking time for yourself is important and boosts mental health.
4. Acknowledge your successes
Tracking your progress greatly improves your self-esteem. Recognizing your achievements boosts your confidence and motivates you to work towards bigger goals. It also provides evidence that your hard work is paying off, increasing feelings of accomplishment.
Celebrating the small wins can shift focus away from anxious thoughts and cause time and energy to be shifted back into positive thinking.
5. Talk to someone
Speaking to a friend or family member who is understanding and supportive can be an important step in alleviating anxiety. Reaching out to listen, vent, or simply share your story with anyone you know who has empathy for what you are going through will help provide comfort and reduce your stress levels. If anxiety becomes overwhelming or begins to affect day-to-day life it may be useful to consult a professional such as a therapist or mental health worker.
Asking for help can feel like a difficult step, especially if the person you are talking to is not familiar with understanding mental health. It can be reassuring to share with someone who may have some insight into managing feelings of anxiety.
Additionally, therapists and other mental health professionals are available through online counseling sessions or by phone in many situations. Establishing a trusting connection with someone who is qualified to help address anxiety can be invaluable in getting back on track with life.
Conclusions
Prevent self-destructive anxiety by utilizing at least one of the five aforementioned methods. Work your way out of it using at least one of the five ways above!
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You can learn more by reading other posts in this spiritual site that are coming from a very different and fresh angle than spiritual mainstream, and based on a very long and personal experience and hands-on research, and not from books.
You might also consider a service like Psychic Readings in the Services section of this site from the ones listed here and get a spiritual diagnosis, or Healing limiting beliefs, or Compatibility for lovers, or attend my spiritual School of Body and Soul Ascension Mastery so to raise your body and soul awareness and reach into higher dimensions.
