Updated: Feb 19
We live in a stressful and fast-paced world, and Anxiety is one of the most ubiquitous mental and emotional health issues that affect us. Anxiety can be difficult to cope with, but there are a few simple steps you can take to manage and relieve it. From trying relaxation techniques to talking to a professional, discover five ways to help combat your anxiety and get back on track.
This article makes a difference between the anxiety causes and anxiety which is an effect that we feel.
Anxiety, causes, and effects
What Anxiety means? Like any other health issue, whether physical or mental, we have a Cause on one hand and an Effect on the other hand. The Anxiety that we suffer from is actually an effect and manifests as headaches on and off, nausea, surges of fear, suffocation, stomach ache, etc.
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 lost 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 issue and transform it into a big one. If the fear is big enough, our autonomic nervous system is triggered and we kind of shut down and wriggle under the pressure of all sorts of fears that become anxiety feelings.
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.
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” so as to follow the procedure and be in the Now moment; by doing this you will avoid letting your mind drift away.
When inhaling push forward your abdomen, and at exhaling bring it back. You will then circulate and release the stale air stagnating in the lower part of your lungs, which is an effect of your anxiety feeling. In a few minutes of practicing this procedure, you should feel more relaxed. Repeat if you feel not yet relaxed enough.
2. Identify and Challenge Unhelpful Thoughts
Breathing will alleviate for 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. Additionally, engaging in relaxed activities will give you something to look forward to and break up the monotony of ruminating on anxious thoughts. Adding these small moments of pleasure into your day can boost mood and reduce stress levels, which may ultimately improve mental health.
4. Acknowledge your successes
Keeping track of progressive achievements can have a huge impact on self-esteem! Acknowledging successes will help boost your confidence and motivate you to work towards bigger goals. It also gives you proof that all the hard work you've put in is paying off, potentially 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 that 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
Don't stay in anxiety, in the long term is self-destructive. 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.