2023-05-19 15:16:05
Fatigue, sleep disturbances, headaches or heart palpitations… Anxiety disorders can be characterized in various ways. According to the High Authority for Health, 15% of adults aged 18 to 65 have severe anxiety disorders in a given year and 21% will present during their lifetime.
These severe anxiety disorders can therefore be very impactful on a daily basis but also harmful to health. Indeed, anxiety is not without consequences on the body. First, by dint of creating repeated heart palpitations, it can damage the heart and promote cardiovascular disorders. But the heart is not the only organ affected.
The brain, the lungs or the stomach can also be impacted. For the lungs, studies have shown the link between anxiety and diminished respiratory function. Anxiety might also impact the proper functioning of the digestive system and cause digestive disorders. Finally, it might also cause changes in the brain.
Thus, beyond psychological well-being, it is essential to calm anxiety as soon as it arises. Neuroscientist Emilia Molimpakis shared with British magazine Stylist 4 ways to calm anxiety.
According to the expert, one of the first things to do when you are anxious is to stay in the present moment. “This established mindfulness technique is great for when you’re feeling restless or anxious. For this, try going outside and take time to carefully observe your surroundingslike the smells, colors and sounds that are present there,” explains Dr. Molimpakis.
The expert explains: “Choose five things you can see, hear, smell or taste. Observe them and describe them in your head. Personally, I like to combine breathing and awareness of my environment. It can help you connect to the present moment and make you feel more relaxed.”
To exercise
To reconnect with the present moment and oneself, sport can also be a good solution. According to the neuroscientist, this is a practical way to get negative thoughts out of your brain. “They say movement is medicine for a reason. I don’t necessarily mean going for a run or going to the gym, a simple walk or stretch can do the trick. Anxiety can often have physical symptoms, so moving can be a great way to physically eliminate them and reset your mind and body“, says the expert.
The neuroscientist explains: “It has been shown that movements that increase your heart rate reduce cortisol levels (the hormone that contributes to feelings of stress) while simultaneously producing happiness-inducing endorphins, so it’s a double dose of benefits“.
So, it is important to move, but above all to find the method that suits you. “Concentrate on moving in a way that feels right to you. relaxing and conscious. However you choose to move, try to stay in the moment. It can also be helpful to get out of the space where you feel anxious. For example, if you’re in the office and feeling anxious before a meeting, a quick stretch outside or a walk around the block can help calm you down before returning“, advises the specialist.
Identify your emotions
When we are anxious, one of the first reflexes can be to ignore this anxiety. However, that won’t make it go away. Thus, the neuroscientist insists on the importance of understand and talk regarding their feelings. “While it may be tempting to keep your feelings to yourself, locking your anxiety inside is actually counter productive. This will only lead to accelerated burnout and your stress or anxiety will spread at a later date“, she explains.
It is therefore important to externalize what is wrong from the beginning. “Writing your emotions in a journal, talking to a loved one, your GP or a therapist can help you to externalize your feelings and take a step back. It can also help give you a sense of ownership over your feelings, helping you feel more in control.”
For people who find it difficult to understand what they’re feeling, the neuroscientist shares a tip: “This is especially helpful if you can’t identify what triggers your anxiety : Start by choosing a suspicious topic, write or talk regarding how you feel, then ask yourself “What?” at the end of each thought. This continued incentive should help direct you to culpable topics so you can organize and tackle them better“.
Find a breathing technique that suits you
When we are anxious, the heart can race and beat harder. Thus, managing your breathing can calm your heart and reduce anxiety. “When I talk regarding breathing exercises, I’m not talking regarding deep breathing exercises. The simple act of spending 30 seconds focusing on the breath can be an amazing way to quickly feel calmer“, shares the neuroscientist.
“One of the most popular exercises is the 7-11 technique.. Inhale through your diaphragm for a count of 7, then exhale for a count of 11 and repeat as long as necessary to feel calm. Place one hand on your stomach or diaphragm and feel your breath. Slowed diaphragmatic breathing will help you feel grounded“, shares the expert. However, this is only an example and there are many breathing exercises. The main thing is to find the technique that suits you. “Once you have found a breathing exercise that you like, you can use it in times of stress and anxiety to bring you back to a calmer state“, concludes the specialist.
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