Want to learn more about anxiety and have some tips on how to calm down? In this article, we are going to explore 7 useful ways to calm down anxiety. If you want to read straight away about our tips, click here.
Being anxious is a perfectly understandable reaction to stressful and hectic scenarios. People become anxious if they are experiencing difficulties at work, before a major event, or during a test. Even making a less significant decision can prompt anxiety. But there is a major difference between feeling worried or anxious because you are stressed out or due to having anxiety disorders.
What is anxiety?
The APA (American Psychological Association) describes anxiety as “a feeling represented by tormenting thoughts, feelings of tautness, as well as physical changes such as amplified blood pressure.”
Understanding the difference that exists between a normal feeling of anxiety and anxiety disorders requires proper medical attention. This would assist an individual in identifying and treating the condition.
Symptoms of anxiety
While a number of diverse diagnoses constitute anxiety disorders, the signs and symptoms of normal feelings of anxiety often consist of the following:
- Increased irritability
- Staying asleep
- Sleep difficulties, like problems in staying or falling asleep
- Concentration difficulties
- Uncontrollable and worried thoughts
Tips to calm down anxiety
There are certain steps you can take as soon as anxiety starts to show up. Try these 7 expert-backed tips for relaxing your mind and helping you take charge of your thoughts, hence calming anxiety:
1. Breathe in and out.
Taking deep breaths helps in calming you down. While you might have heard about unique breathing exercises, you do not need to worry about counting out a particular number of breaths.
Instead, simply focus on proper and corresponding inhales and exhales, as this will assist in slowing down and re-centring your mind.
Not everyone knows about this, but weighted blankets for anxiety have been used for many years to calm down and improve the quality of sleep. In fact, weighted blankets are giving you the feeling of a calming hug and numerous studies show that they stimulate the production of serotonin. Serotonin is a hormone that promotes relaxation and improves your wellbeing.
3. Just do something.
Take a walk, stand up, throw away the garbage from your home. Any action that can interrupt your train of thought can assist you in regaining a sense of control.
4. Avoid sugar.
It might be tempting to eat something sweet when you are stressed, but that candy pack can do more harm than good. Eating excess sugar can enhance feelings of anxiety. Instead of eating chocolate, eat protein, or drink a glass of water.
This will help in providing slow energy, which your body can utilize to recover, thus calming down anxiety.
5. Seek a second opinion.
Text or call a family member or friend and tell them about what is making you anxious. Saying your thoughts aloud to someone else can assist you in seeing them clearly for what they really are.
It can furthermore help in writing your fears on paper.
6. Watch a funny movie.
This tip may be the simplest one yet. Watch video clips of your best comedian or funny movies.
Laughing is a good recommendation for anxious minds. Research by the Los Angeles Medical School revealed that laughter has several benefits for our well-being and mental health.
7. Stay positive
Anxiety can produce several negative thoughts. Tell yourself good and positive things. For example, you may say, “this anxiety is bad, but I can use the right strategies to calm down and manage it.”
Positive mindsets like this can go a long way in helping you calm down anxiety.