If You're Feeling Anxious, Check Out These 6 Methods for Relaxation:
Feeling jittery? We've all been there - whether it's nerves before a big meeting, a first date, or a tough conversation with a loved one. Here's a lowdown on how to chillax and conquer those anxious vibes.
Everyone's favorite medical center, Cleveland Clinic, explains it all. When we're nervous, our autonomic nervous system springs into action, triggering the sympathetic system - otherwise known as our good ol' fight-or-flight response. This happens unconsciously, without us telling our bodies to feel turmoil. Our bodies are just reacting to real or perceived threats.
So, what happens when we're feeling on edge? You might notice an increased heart rate, sweating, nausea, and chest tightness - a terrifying combo that makes dealing with the situation even more challenging.
But here's some good news, courtesy of health psychologist Dr. Grace Tworek. Our bodies tend to engage the parasympathetic system, or the 'rest-and-digest' part of our body, far less frequently than the fight-or-flight response. However, with some practice, we can teach our bodies to respond differently in various situations, Dr. Tworek says, a fact that should get you pumped.
When you're feeling nervous, give these six techniques a shot:
- Deep breathing - Slow, deep breaths can distract you from whatever's making you feel tense and get oxygen into your body, helping system-off those panic-button blares. Experiment with techniques like 4-7-8 breathing, five-finger breathing, or alternate nostril breathing for maximum chill.
- Calming tunes - Pop on some soothing tracks to take your mind off the stressors and lower your heart rate, respiratory rate, and blood pressure, according to research. Whether it's classical music, nature sounds, rap, or heavy metal, let the rhythm guide you to relaxation.
- Talk it out - Reach out to a buddy and let loose about your nerves. Not only can this help you voice your concerns, but your support system can also provide advice, boost your spirit, and give you a sense of relief.
- Get moving - Break a sweat with some exercises; physical activity releases endorphins, those happy chemicals that help relieve stress. Plus, you'll work out those jitters, giving your body a healthy way to release tension.
- Smell something nice - Scents like lavender - or whatever smell helps you chill and remember happy times - can calm your nerves. Light a candle, spritz some perfume, or use some lotion.
- Admit it's annoying - Remember that ignoring your nerves only makes them more potent. Say out loud that you're nervous, and give yourself some positive feedback. Focus on all the prep you've put in for that meeting or date.
By learning how to calm your nerves and consistently practicing techniques that work for you, you'll help your body learn how to hit the relax button without much effort. When in doubt, practice, practice, practice. And if your anxious feelings become unmanageable or impact multiple areas of your life, don't hesitate to speak to your healthcare provider. They can help you explore various resolutions, such as therapy, medication, or both. The goal is to give you the tools to manage your stress and get back to living your best life.
Incorporating various relaxation techniques can effectively manage anxiety levels. For instance, listening to calming music, such as classical or nature sounds, can help lower heart rate, respiratory rate, and blood pressure. Additionally, practicing deep breathing exercises like 4-7-8 breathing or alternate nostril breathing is beneficial for distracting oneself from tension and promoting relaxation. Lastly, admitting and acknowledging one's nervousness can also help in handling it more efficiently. By incorporating these techniques into daily life, you can teach your body to activate the parasympathetic system, leading to better anxiety management and overall well-being.
