We all talk about anxiety being the central issue affecting mental health and the long-term therapies and counselling that it requires to attain relief. Yet, we know little about some quick methods which can reduce anxiety symptoms in a minute and help mitigate the drastic consequences of anxiety disorder to perform day-to-day activities in the most profound and involved manner.
Anxiety Meaning
Let’s not beat around the bush and use complex terms to describe anxiety and take a simplistic approach to define what it is and what its key symptoms are. Well, this is characterized as a shared emotional state burdened with feelings of unease, tension, worry and mostly nervousness. However, the meaning of anxiety may differ from person to person depending on their day-to-day lifestyle and the situations that they face, which brings stress, panic and sometimes depression.
For example, for Adam, anxiety can relate to a state of being anxious before engaging as a part of an essential task which requires full-time involvement. Still, for Julie, it can mean something completely different. For her, anxiety or anxiety disorder can mean something that affects her mental health and makes her feel insecure, vulnerable, impatient, excited and so on. So, the meaning of anxiety is of less importance, but ways in which anxiety disorders can be best handled should be the prime focus.
Root causes of anxiety
Let us first understand the root causes of anxiety to identify situations where the following ten steps can be used to get immediate relief. You see, anxiety is a condition influenced by both biological and environmental factors, where its effect leads to a state of illness which affects both personal and professional life. The biological factors include genetic disorders, imbalances in neurotransmitters, irregular discharge of hormones such as serotonin and dopamine, medical illnesses such as thyroid disorders, chronic heart diseases and so on.
However, these causes are not very common as anxiety disorder is an issue which is mainly influenced by environmental and situational factors such as ongoing stressful life events, past traumatic experiences, addiction to alcohol and drugs, performance pressure and so on. It is to be noted that all these reasons for anxiety differ where the focus of victims had been to find quick solutions which can help reduce anxiety in a moment and give fast relief.
10 Quick and Effective steps to beat anxiety
Here are a few steps which anyone can follow to get relief from harmful anxiety symptoms such as fatigue, difficulties in concentrating, irritability, muscle tension, sleep disturbances and so on in a minute.
Yogic Practices
1. Diaphragmatic Breathing –
Lie down on your back and fold your legs. Place your palm on your abdomen and breathe through your nose while contracting and relaxing your diaphragm. Use your palm to feel your breath entering and leaving the diaphragm while exhaling. Continue doing this for 1 minute until you feel relaxed, calm and free of the negative thoughts causing anxiety in the first place.
2. Relaxing Tensions in your abdomen with Pavanamuktasana
Same as before, lie down on your back and try to bring your left leg closer to your stomach while inhaling and back to its initial posture while exhaling. Do the same with your right leg while focusing on your breathing mechanisms. The aim should be to compress your stomach and hold the position for a while before releasing your breadth. Please do this by folding both legs, compressing your stomach while inhaling, and relaxing it when exhaling.
3. Releasing tensions in your thighs with Utkatasana
Stand erect and bring your arms in front at the length of your shoulders as in a traditional squat position. Now, breadth out while squatting and breathing while returning to your initial position. Do this slowly by regulating your breathing to align with your legs’ movement.
4. Breathing exercises in the Padmasana position
Fold your legs, place them in a traditional Padmasana position, and inhale while keeping your palms open over your thighs. After inhaling, look down towards your feet and hold that position for 5-10 seconds. Now, look up back to the normal posture and exhale. Do it 4-5 times to gain maximum relaxation from anxiety symptoms.
5. Look at something you love and value while doing the Namaskaram gesture
Picture someone or something that you find valuable and fold your hands in the traditional Namaskaram position. Keep your eyes open throughout the process, and think of your love and gratitude towards the person and their importance in your life. Please do it for a minute and get maximum results.
Day-to-day practices
6. Listen to white noise by searching the term “white noise” in any video or audio streaming platforms
White noise is a constant sound with a uniform frequency spectrum, almost similar to a car radio’s hissing sound. You will find such music audio on any streaming platform, such as Spotify, YouTube Music, Amazon, Prime Music, and Apple Music. Do not forget to inhale and exhale while actively listening to the track for 1 minute with your eyes closed.
7. Take a quick cold shower if possible
Cold showers increase blood circulation and facilitate immediate bodily and mind detoxification. Hence, if you are at home, you might consider taking a short shower break as it will completely change your mood and help you breathe better in stressful situations and traumatic phases caused by anxiety disorders.
8. Hold and release your breath every 15 seconds while looking at your feet
You can do this while sitting in an armchair by keeping your back erect and feet straight parallel to each other. Now, look down while breathing and hold your breath for 15 seconds after that. Look up towards your ceiling while releasing your breadth, respectively.
9. Pressing a few acupressure points in your palm for immediate stress release
Acupressure is a Chinese technique where you apply pressure at specific points in your body to stimulate a sense of relaxation and effectively reduce stress and anxiety disorders in the process. A few essential points in your palm will first include the centre of the palm, almost at the base of the middle finger.
The second point is in the inner wrist, almost in the middle of the two tendons of the inner wrist muscle. The pressure point is nearly 2 inches above the wrist crease, which you press for 1 minute to get maximum relief. However, it is recommended to visit a doctor if you are feeling excess stress and anxiety, which is leading to drastic symptoms such as headaches and insomnia.
10. Verbally pronounce phrases such as “I can handle this” and “I am strong” to enhance mental stability
Vocal Self-affirmations can also help reduce anxiety when done correctly. The process yields maximum relief even though it is often ignored or discarded as an unreasonable and impractical activity. Use of words such as I can handle this”, “I am strong”, and “I can endure” can help strengthen your mental prowess and make one capable of handling stress most effectively.
Personal Opinion
Despite the effectiveness of these techniques, one facing chronic anxiety symptoms is recommended to consult a physician as soon as possible. These steps are for providing immediate relief, but symptoms of anxiety come back and are extremely hard to mitigate without proper consultation from medical experts. One is also recommended to delve into personal research to understand the meaning of anxiety and how it develops into a chronic illness if not treated in the correct order or ignored.
FAQ
1. What are the root causes of anxiety?
Anxiety can stem from a variety of factors, including genetics, brain chemistry, stressful life events, traumatic experiences, and personality traits.
2. Can I effectively manage anxiety in just a minute?
While these quick techniques can provide temporary relief, persistent anxiety may require more comprehensive approaches like therapy or medication.
3. How often should I practice these techniques?
You can practice these techniques as needed, especially when you feel anxious or overwhelmed.
4. Are there any side effects to these techniques?
These techniques are generally safe and have no known side effects.
5. When should I seek professional help for anxiety?
If your anxiety is interfering with your daily life, causing significant distress, or leading to unhealthy coping mechanisms, it’s important to consult with a mental health professional as soon as possible.
