How to calm anxiety?

Anxiety is a psychological reaction caused by the apprehension or anticipation of possible threats that places the brain in a state of continuous alert.

Anxious people feel fearful about most life events and are always worried about the onset of disaster. Even when things are going well, they tell themselves it won't last. That's why it's important to find ways to calm anxiety to avoid it having an impact on your daily life.

Causes of Anxiety

Different elements can cause anxiety:

• Stress associated with life events such as relationship, work, financial difficulties, etc.

• Genetic factors and family history linked to anxiety disorders.

• Psychological injuries or significant moments experienced during childhood.

• Certain medical conditions such as thyroid, heart, respiratory problems, etc.

• Taking substances such as caffeine, drugs and certain medications.

 

Symptoms of anxiety

Symptoms of anxiety can be varied and affect different aspects of the person:

• Physical : heart palpitations, excessive sweating, muscle tension, breathing difficulties, tremors, dizziness, chills

 

• Emotional: excessive worry, irritability, feelings of fear or imminent danger.

• Behavioral: agitation, nervousness, sleep disturbances, difficulty concentrating, hyperactivity, loneliness.

Calming Anxiety: What to Do?

 Alternate nostril breathing

Alternate nostril breathing, or Nadi Shodhana, is a breathing exercise that helps rebalance the nervous system, calm anxiety, increase concentration, and improve sleep. Here's how it works:

• Sit comfortably and close your eyes.
• Place your right thumb over your right nostril and inhale deeply through your left nostril.
• Close your left nostril with your right ring finger, and exhale through your right nostril.
• Inhale through your right nostril, then close it and exhale through your left nostril.
• Continue alternating until you feel completely relaxed.

Muscle and progressive relaxation

Progressive muscle relaxation (PMR) is a relaxation technique developed by American physician Edmund Jacobson in the 1930s. It aims to reduce anxiety by teaching students to identify and release muscle tension throughout the body. Here's a detailed explanation of the method, its benefits, and a step-by-step guide to practicing it:

• Lie down comfortably and close your eyes.
• Contract a muscle group (for example, your feet) for 5 to 10 seconds.
• Release the tension suddenly and feel the relaxation.
• Move on to the next muscle group (arms, abdomen, etc.).

The visualization

Visualization is a technique used to calm anxiety . It allows you to achieve a state of total relaxation by reducing the arousal or physiological activation of the body that appears in anxiety-provoking moments.

Here are the steps to make it:

• Find a quiet place where you won't be disturbed. You can sit or lie down, whichever is most comfortable for you.

• Close your eyes and choose a calming image or scenario to visualize. This could be a natural landscape, a place you love, or a situation in which you feel happy and relaxed.

• Imagine the sensory details of the image: the sounds, smells, textures. For example, if you visualize a beach, imagine the warmth of the sun on your skin, the sound of the waves, and the smell of the ocean.

• Focus on the calming effect this image brings you and finish the exercise by opening your eyes when you feel completely relaxed.

 

Exercise regularly

Regular physical activity promotes the secretion of endorphins, the feel-good hormones, and helps release tension in the body . In addition, it lowers cortisol levels and limits the development of anxiety disorders.

Whether it's brisk walking, running, or even swimming, finding an activity you enjoy and incorporating it into your daily routine is key to calming your anxiety.

Pay attention to your diet

Some studies show a strong link between diet and mental health, particularly when it comes to anxiety. Eating a diet rich in specific nutrients can help calm daily anxiety. Therefore, the nutrients to prioritize are:

• Antioxidants , which help keep cells healthy, especially the brain, by protecting it from oxidative stress. Antioxidants are found in beans, berries, nuts, carrots, and green vegetables (broccoli, spinach, etc.).

• The good fats found in oily fish (salmon, tuna), nuts and vegetable oils provide the brain with essential fatty acids for the proper functioning of cognitive functions.

• Complex starches stabilize blood sugar and stimulate the production of serotonin, a key neurotransmitter for calming anxiety. They can be found in foods such as brown rice, whole-grain bread, and oatmeal.

However, certain foods can contribute to increased anxiety.

• Caffeine can worsen anxiety symptoms by increasing heart rate and feelings of nervousness and irritability. Therefore, if you suffer from anxiety disorders, it may be a good idea to limit your intake of coffee, energy drinks, and certain teas that contain caffeine to help calm your anxiety.

• Foods high in refined sugars , such as candy, cakes, and soda, can cause significant fluctuations in blood sugar, which can negatively affect mood and worsen anxiety. Choosing foods with a low glycemic index can help maintain stable blood sugar levels and calm anxiety.

 

 

To calm anxiety and improve your quality of life, it's essential to understand its causes and symptoms. While the exercises suggested can certainly provide relief, they are not a substitute for professional medical care. Therefore, consulting a healthcare professional is important to obtain an accurate diagnosis, develop a treatment plan tailored to your specific needs, and address the root causes of your anxiety to promote lasting recovery and a better quality of life.