Anxiety is a common condition affecting over 6.8 million US adults. From the data, women are more likely to experience panic attacks, stress, social anxiety disorders, and specific phobias.
Experiencing anxiety affects the management of your daily activities. It also makes you feel like you’re in danger and develops a fear of doing some things or visiting places.
Persistent anxiety contributes to emotional suffering. Learning to control it saves your mental health. Here are five ways to help you lower anxiety instantly.
1. Control Your Breathing
Most anxiety attacks result from poor breathing behavior. When you exercise shallow and fast breathing, the nervous system regulates the amount of air your body needs, leading to anxiousness and tension.
Practical steps to reduce anxiety include:
- Breathing in slowly for five seconds
- Holding your breath for four to seven seconds
- Exhaling slowly with pursed lips for eight seconds
While breathing, ensure you sit on a flat surface and focus on filling your diaphragm. Also, relax your shoulders for faster results.
2. Focus Your Thoughts on What Relaxes You
Making a list of things you enjoy doing helps in anxiety management. When you begin experiencing signs of anxiety, start doing such activities to divert your attention from the actual symptoms. Get an anxiety ring for relaxation.
Going to your favorite place also helps you relax. If you’re far from the area during a panic attack, picture it in your mind and think of a good memory you had while there. Such thoughts redirect your mind to focus on pleasing images.
3. Talk to Someone You Trust
Telling someone you trust about the symptoms you’re experiencing calms you down. Call a friend you feel comfortable talking to and wait for their input on reducing your anxiety. When talking to your companion, you can walk around to divert your mind from the symptoms.
Talking to a friend also boosts your confidence and reduces any emotional distress. Besides, some friends may have anxiety tips to help you manage panic attacks.
4. Take CBD to Lower Your Anxiety
CBD is an isolate from the cannabis Sativa plant and interacts with your mind’s receptors to give you a relaxing mood. After consuming it, CBD triggers the cannabidiol type 1 receptor (CB1) to help your brain regulate anxiety and fear.
Consult a healthcare provider to recommend an appropriate dosage of CBD for anxiety to avoid abuse. Also, a medical expert will advise you on suitable cannabidiol like native calm CBD oil to relax your mind and lower anxiety.
5. Shower With Cold Water
If you experience any anxiety symptoms, fill a container with cold water, and pour it on yourself. The unpleasantness of extreme cold distracts your mind from focusing on panic attacks. Also, the sudden coldness awakens your dive reflexes, and your mind assumes you’re swimming.
This method brings a calming effect even when you decide to swim or jump into a cold shower. Besides, you can place your hands or feet in cold water until you feel better. Holding an ice cube also helps calm you down.
Lower Anxiety and Boost Your Mental Health
Persistent anxiety contributes to severe emotional conditions, affecting your interaction with other people. If you experience any sign of panic attacks, control your breathing to relax your mind.
Besides, showering with cold water lowers your heart rate. If you feel you can’t manage panic attacks alone, consume CBD to help you lower anxiety.
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