Did you know that almost 40 million adults in the US suffer from anxiety disorders? Anxiety is among the most common psychiatric illnesses, even though most people don’t take it with the seriousness it deserves. Anxiety is a typical reaction to a stressful event. However, it can be a hindrance towards leading a normal life when it is at high levels.
Restlessness and feeling agitated are some of the most common symptoms of anxiety attacks. Most people know that exercise benefits are physical. On the other hand, exercises have also proven beneficial to mental health, and relief from anxiety is just one benefit.
How exercises help ease anxiety
- Exercises will divert you from the very thing that is making you anxious.
- Your brain chemistry changes the moment your heart rate goes up. For example, the activity increases anti-anxiety neurochemicals such as gamma-aminobutyric acid (GABA) and serotonin.
- When you exercise regularly, the body will build up resources that can always fight strong emotions that bring anxiety.
- Exercise comes in handy in activating the front regions of the brain. In addition, such parts are known for their executive functions as they control our reaction to imagined and real threats to our survival.
- Exercises help in reducing muscle tension, which consequently lowers the body’s contribution to feeling anxious.
All exercises do not have similar effects. However, the following are some of the effects that can relieve you from anxiety attacks.
Heartbeat and breathing tend to get a bit high when one is under a panic attack. As a result, you may feel lightheaded, dizzy, or even start to sweat when you are under such an attack. Getting your breathing back under control will relax your mind and body. Follow these steps to get relieved through deep breathing:
- Sit in a comfortable and quiet place. Place one hand on your stomach and the next on your chest. Movements on your stomach should be higher than on your chest when you hold deep breaths.
- Take a regular and slow breath in through your nose. Watch your hands and note that the hand on your chest will remain intact while that on your stomach moves.
- You can now breathe out via your mouth slowly.
- You can repeat the process more than 10 times until you feel relieved.
Yoga can come in handy when you are anxious. Taking a yoga pose helps you get immersed in the specific activity and forget what was causing you anxiety. There are many poses that you can try when you want to fight anxiety. The following is a yoga pose try:
This seated pose is helpful when you want to find your center. Ensure that you focus on your breath. The muscles you work through this pose include quadriceps, erector spinae, ankle muscles, and knee muscles. Follow these steps
- Assume a kneeling position, where the knees are together and the feet wider than your hips.
- The tops of your feet should be flat on the floor.
- You can add a block or cushion under your buttocks if this feels uncomfortable.
- Place your hands on your thighs.
- Sit up straight slowly; opens your chest, and lengthens your spine.
- Hold onto this pose for up to five minutes.
Gaming has proven to be very helpful in developing cognitive abilities. We can now see games being incorporated in regular curriculums to help kids grasp various concepts better. Such games also come in handy when training coordination between various body organs.
Gaming can also be the perfect escape plan from psychological trauma and anything that makes you anxious. Getting immersed in the game will help you forget about the stressors and relax your mind. It even gets better when you visit Bet365 to try games for free before you embark on playing for real money. The winning sounds produced on various games can be all you need to get back in the mood.
Relax by visualizing
Do you sometimes have sweet dreams, and you hope that your sleep never ends? You can as well find your “happy place” through visualizing and deal with anxiety head-on. You can paint a mental picture of a place that makes you happy to calm and relax your body.
Sit in a quiet and comfortable place whenever you feel anxious. Think about somewhere ideal that you can relax; it can be a real or an imaginary place. The ideal image should be of a place that makes you happy, feel peaceful, safe, and very calming. In addition, such a place should be easy to remember so that you can always turn back your mind to it when you feel anxious.
It is okay to feel anxious once in a while. However, trying any of the above exercises will help you fight anxiety. Select one that best fits the occasion and get instant relief.