If you feel like your mental health is spiraling out of control, you can find hope from the team at Rosecrance on your journey to recovery. Studies show that anxiety may develop from genetic or environmental factors. You may be more likely to have an anxiety disorder if your family members have a history of mental health disorders.
However, anxiety may also develop as a result of a traumatic event. Recurring anxiety can add even more stress to your daily life. This is a survival mechanism, as your body must decide whether to consume energy fighting off danger, or fleeing from it. With anxiety, your nervous system triggers the fight-or-flight instinct even when it may not seem to be necessary.
In other words, your brain reacts to seemingly small anxieties in the same way it would react to an extremely dangerous situation. For in-person meetings try massaging the palm of your hands or flexing your toes one by one. You can also practice mindful, deep breathing without anyone noticing. If work is a source of chronic stress, set it up to be anxiety optimized.
Declutter your desk, keeping only what makes you feel good or inspires you. Try adding a supportive mantra, an essential oil diffuser, or a small plant to your workspace. Move close to a window if possible.
Panic attacks can be debilitating. You may feel like you're having a heart attack or even dying. Calming yourself during a panic attack can seem impossible. If you experience feelings of anxiety frequently, it can help to have an anxiety relief game plan in place. The faster you can identify the stress response as a panic attack, the faster you can regain control and manage your symptoms. The act of labeling and describing our thoughts in detail pulls us out of the emotion center of the brain and into the prefrontal cortex.
Particularly for highly sensitive people, excess stimulation can result in panic attacks. Take steps to reduce the input in your environment. Turn off the radio and the ringer on your cell phone. Put your fan on silent, close the window, and turn off the lights. Take a few moments to bring your attention to your body and a few deep breaths.
Making decisions in the midst of a panic attack can be hard, to say the least. Try having a go-to meditation video, breathing exercises, or a recording that you can use to calm down when you're upset.
Giving yourself a set of directions to follow in case of an anxiety attack will let you postpone any decisions until you're in a better frame of mind. Many feelings can result in tears. There are happy tears, angry tears, tears of frustration, grief, or embarrassment. Here are some self-compassionate ways to manage tears. Ever try not to cry? It doesn't feel great. If you can, let yourself cry.
It's often over much more quickly than it would be if you tried to fight it. Sometimes, you just need to feel whatever the feeling is. Yes, it helps cover up the fact that you've been crying. However, it feels really good to wash your face with some cool water when you cry. It also helps you to slow down. Nothing inspires mindful breathing more than blowing on a hot beverage.
If you're feeling irritated, frustrated, or frantic, being overwhelmed might be at the root of it. Recognizing the experience as overload can help you be proactive in managing it. Take a brief break from the environment that's overwhelming you. Stepping away from the environment allows you to recenter yourself and prepare to re-enter it. If you can control the environment, reduce sensory input.
Dim the lights, turn off the radio or even shut off the air conditioner. An environment that is physically overwhelming can contribute to a sense of emotional or mental overload. Take a few minutes and do some journaling. Write down everything that's troubling you and everything you feel you have to accomplish. This will free up mental space and allows you to begin prioritizing, delegating, and scheduling any must-dos on your to-do list.
Find a way to hand off at least one obligation on your plate. Whether you ask a friend or colleague for help or outsource it to a professional, this can help you feel like you're not alone.
Getting help often makes the rest of your to-do list look significantly more manageable. A listening ear is surprisingly hard to find. Avoid giving them advice or interjecting with your experience. Just let them get it out. Instead of telling them what they should do, ask questions about their experience. Validate them and their feelings. When dealing with emotions, the physical sensations can be just as overwhelming as the emotional ones. Utilize the brain-body connection and do something physical.
Grab a cup of coffee or visit a nearby park. You breathe in to a count of five through your mouth, and then you let out a very loud sigh, the sound you hear your teenager make. I was always amazed at how powerful those small sighs were to adjust my energy level and focus. In this exercise, you bring your hands arms extended in front of you, then bring the arms down.
Then you bring your arms still extended to your side, and then down. Finally you bring your arms all the way past your head and then swoop down, with your head dangling between your knees, and you hang out there for a second.
This exercise is extremely effective at releasing the tension we hold in different parts of our body. The wall push is especially beneficial for people with sensory integration issues. You simply push against the wall with flat palms and feet planted on the floor for 5 to 10 seconds. If you do Bikram yoga, the Superman pose is basically the full Locust position airplane position , except the arms and the hands are stretched out in front of you, not to the sides. You lie on your belly on the floor and extend your arms in front of you.
At the same time, you extend your legs behind you and hold them straight out. Hold that pose for 10 seconds. Did you know that animals relieve their stress by shaking? Lots of animals like antelopes shake off their fear after being frozen in panic to escape a predator. In the MBSR program, we practiced shaking for about 15 minutes at a time. Here's how to do it:. There are different theories as how and why lavender oil calms you down.
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