Anxiety and stress is a factor of life, but for some, anxiety can be more frequent and last longer. It can disrupt day to day life and cause issues long past the actual reason for the anxiety. Roughly 40 million adults in North America have an anxiety disorder. And for the first time, the new generation of Gen Z is suffering higher anxiety even though all studies show we live in a safer world. There are way to help prevent it, but sometimes it creeps up and wham, you are in the moment and don’t know what to do. Here are the best tips to stay calm and avoid an anxiety spiral.
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It can be hard to pinpoint the moment when anxiety gets of out control, which is why anxious people sometimes find themselves going through different scenarios in their heads, each one more unlikely than the next, yet all equally distressing. There are certain actions to take to minimize the stress level.
Deep breaths
Deep breathing — or diaphragmatic breathing — can help manage anxiety since an early symptom of spiraling is shallow breathing. Deep breaths, especially ones pulled from the diaphragm, will oxygenate the body and ground you in the present.
To learn how to use your diaphragm for breathing, put a hand on your chest and a hand on the stomach and start taking deep breaths. The hand on your stomach should move with each breath, while the hand on your chest should remain relatively static. Try these breathing techniques whenever you’re anxious.
Do a physical chore
If you’re feeling anxious and jittery, try completing a physical chore, like cleaning the dishes, mowing the lawn or organizing your closet. These tasks allow a brief escape from your thoughts, creating some distance between yourself and the story that your brain is working so hard to tell you. Additionally, the actual act of cleaning and decluttering can boost your mood, help you move your body more, improve focus, and help you feel more in control of your surroundings.
Distract yourself
Depending on the type of anxiety, try other types of distractions, like watching a movie or listening to music. If you need something more engaging to keep your thoughts from running away from you, try playing a video game with headphones on. Video games require the use of the you to use your body and your brain simultaneously, which is why so many people find them as ideal distractions.
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CBD
CBD has greater anti-inflammatory properties than THC, so CBD-dominant products could reduce anxiety by quelling inflammation in the brain and nerves. While more research needs to be done, there is evidence pointing towards a calming effect for CBD in the central nervous system.
Try staying present
Experiment with different methods that help you stay in the moment, whether that’s closing your eyes or contracting and releasing your muscles. These techniques are very common for keeping you grounded and in the moment, something that can put a stop to anxious thoughts that are keen to distance you from what’s going on right now.
Monitor your thoughts
Keeping track of your thoughts can help prevent anxiety spirals by learning what your trigger points are. Try to pay attention to your moods. Are you feeling irritated? Did someone else’s behavior stress you out? Noticing how you’re feeling in the moment will allow you to find what triggers your anxiety. Tracking behaviors is a very common and helpful thing to practice, allowing you to know yourself better and to avoid any sneak attacks by your feelings.
