5 Tips To Reduce Anxiety!

How can you make relaxing easier?

Here are 5 simple tips to try.

Anxiety is looming over people and when it hits it feels like you’re just barely getting any air. The agitation is real and you just cannot think straight. Everyone is busy and on the go! There’s always something on that to-do list.

You’re a mom who is organizing your child’s birthday party and juggling all those details. 

Maybe you are a Nurse or Healthcare Provider working a 12hr shift exhausted from the switch in schedules and taking care of everyone else.

To top this all off, is there some script running in the back of your mind? Sometimes you’re simply rerunning old scenarios that are unresolved or worrying about the future. 

So how do you switch from a busy mind to a more calm and peaceful state? 

Even if it’s for a short moment because if you don’t do the thing to prevent stress, you’ll end up stressing, and then stressed or burnout.

Small consistent changes in our day to day routine can have a huge impact.

So don’t underestimate small changes here. 

The worst thing you can tell someone who is going through something is to just relax or calm down. So let’s not do that, how about some actionable steps that can be taken instead?

5 simple tips on how to help you get to that place of relaxation and peace. 

1. Go for a walk. Grab your dog, grab a friend, or just on your own. While you are out walking and breathing in the fresh air and take a moment to notice the trees, flowers and season. Look for different kinds of flowers that are blooming. Stop and stare. I know they say it’s not polite to stare, but I do think flowers don’t mind it! Admire the beauty that is around you.

2. 10 Minute Time Out. The best time to do this is at the end of your work day before you leave or once you arrive home before you start anything else. Then set a timer for 10 minutes. Sit and just focus on your breath.

   Breathing in, bring the breath down to your belly. 5 counts. 1…2…3…4…5…

   *(as tolerated, you might only get to a count of 3. trust yourself and work your way up in the count)

   Breathing out, exhale, gently drawing the belly button to the spine. 7 counts. 1…2…3…4…5…6…7…

   *as tolerated for your body.

   Your breath may even become audible, sounding like the ocean waves. You may know this breath from yoga, ujjayi pranayama. You can use this breath any time!   (photo)

3. Gratitude Attitude. Gratitude is one of the highest vibrations you can be in. It’s right up there next to love. You can list 5 people/places/things you are grateful for. You can do this mentally or write it down. Let that appreciation sit with you for a moment. Let the feeling of gratitude overwhelm your heart center. 

4. Art. Being creative is a wonderful way to express your creativity and be in the moment. It helps you to switch from the left brain to right. If you don’t have an art form you already enjoy, you can choose to do paint by numbers, they have small and large paintings. You feel like a true artist once you see your beautiful painting completed without the stress of figuring out what you’ll draw.  If you love the freedom to do whatever you like, you can go abstract, put acrylic on canvas and see what comes of it! The options are endless and there are so many tutorials on YouTube. A quick search for what you fancy will get you on the right step.
   
   
   

5. Massages and Baths. These ones are always on the list of relaxing. Why do you think that is? Because they work! You don’t have to do anything for a massage except get yourself to your appointment. You lay on a table, while your therapist releases the tension in your muscles. You feel 10lbs lighter {No real weight loss guaranteed here} and you feel happy afterward. Then you can go home, if you have time, and get a 20-minute soak with Epsom salts in. Oh, the perfect relaxation treatment.

Once you start adding in 1 or 2 of these small steps, you’ll start to notice your body and mind relaxing. 

Sometimes it's the simple things that help us the most! 

For me when I’m feeling anxious my body needs to be in motion. 

So I will most likely choose to go for a walk and be outside. I get the movement and also I get the Vitamin D. I usually feel pretty good after and can go finish up writing, cleaning or creating content. 

There are other times where massage is what I need and I get to just go into a trance while I’m on the table. 

Every day is different, so how we respond to our bodies will be different. Don’t be afraid to change it up! 

Once your body is calm, see what your mind is doing. 

Hopefully it took the cue and is also a lot more quiet for you. If you find your mind still racing and you aren’t feeling better, maybe it’s time to chat with a professional mental provider. The mind is with the body, so we can’t treat one without the other. 

Let me know how it goes for you. I’d love to hear. 

Hugs, 

Sourannha

* This post does not replace any professional advice or care from your healthcare provider, or mental health health practitioner. If you are experiencing severe symptoms of anxiety or depression, please contact a mental help professional. Again, This is not meant to replace necessary medical advice. 

Resources:

https://www.amtamassage.org/resources/massage-and-health/mental-health/

https://www.massagetherapy.com/articles/massage-and-emotional-wellness