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Anxious? 5 steps to a more relaxed state of mind
2024-01-26T06:00:00Z
“Anxiety” was the word of the year in 2023, according to job website Glassdoor, with mentions of the word up 338 percent on its community sites.
The word is likely to make strong showing in 2024 as well, as concerns about AI, natural disasters, world crises, and election year stress tighten the knot of worry in people’s stomachs.
While there is little that can be done to make anxiety-inducing issues go away, there are ways to cope. When anxiety is building, it’s time to relax and reset. Try some of these self-care strategies:
- Breathe deeply: Take long, slow breaths and let your stomach rise as you breathe in. This tells your nervous system to calm down. To practice, try a breathing pattern. Breathe in while you count to four, hold your breath for four, breathe out for four, hold for four, and repeat. Another option is to breathe in for four seconds, hold your breath for seven seconds, and breathe out for six seconds.
- Practice yoga: A downward dog, some cat and cow, or a pigeon pose could help push the worries of the day out of your mind. A study led by researchers from New York University found that yoga can improve symptoms of general anxiety disorder. You can practice in a class at a local fitness center or at home with an online instructor.
- Move more: Moderate and strenuous exercise alleviates anxiety as well. It may help your body create endorphins, which make you feel good. A University of Gothenburg study found that aerobic and strength training improved anxiety symptoms, and the more intensely people exercised the more their symptoms improved.
- Get outside: Nature can help you feel restored, according to the American Psychological Association. It can put you in a better mood, lower stress, and ease mental distress. In addition, the Harvard Business Review notes that nature’s wonders have a positive effect. The colors of a sunrise, the vastness of a starry night, and the intricacies of a flower petal can create a sense of awe that helps lower stress levels.
- Write it out: Spend a few minutes each day getting anxious thoughts out of your mind and onto paper. Don’t worry about grammar or punctuation. Simply capture your thoughts and feelings by using pen and paper, or your phone’s notes app. You can also write down things you are grateful for, to emphasize the positives in your life.
Key to remember: To ease anxiety, take advantage of techniques that support well-being. Breathing, moving, enjoying the outdoors, and writing are all great ways to lower stress levels and keep anxiety in check.