5 Innovative Tips for Managing Anxiety and Worry
We all experience feelings of anxiety, worry and fear at times. Here are 5 innovative tips for managing anxiety and worry.
Belly Breathing: When you are stressed, your breathing becomes more shallow and rapid. Shallow, rapid breathing causes the body to remain in a state of fight or flight. By taking deep, slow breaths, you activate the parasympathetic (rest and digest) system which promotes a state of calmness. Shallow breathing limits the diaphragm’s range of motion. The lowest part of the lungs doesn’t get filled with oxygenated air, which can make you feel short of breath and anxious. A daily breathing practice, which can be as simple as five minutes a day, or 10 breaths every hour, can slow your heart rate, lower your blood pressure, slow your breathing rate, reduce the activity of stress hormones, reduce muscle tension and pain, improve concentration, and reduce anxiety. Breathing techniques help you connect to your body and quiet your mind.
Make Time for Tea: The caffeine in coffee can aggravate feelings of anxiety. Instead, enjoy a cup of passion flower, chamomile, or decaffeinated green tea which have all been shown to help ease symptoms of anxiety.
Essential Oils: Essential oils can have a powerful effect on our mood and emotions. Diffusing lavender, palo santo, a calming blend, a reassuring blend, or a reassuring blend has a calming effect and promotes a feeling of relaxation. If you don't have your diffuser handy when stressful events occur, then just put a couple drops of oil in the palm of your hand and inhale.
Fake It Till You Make It: Use the findings from Harvard Business School professor Amy Cuddy's work and strike a Wonder Woman pose (wearing a cape is optional) for 2 minutes when you are feeling anxious. According to her power pose theory, if you stand in a dominant, more expansive position for at least 2 minutes, your body makes less cortisol (stress hormone).
Get Some Calming Bling: There are "ear seeds" that are gold plated pellets with a Swarovski crystal that can be placed on an acupuncture point on the ear that helps manage anxiety. You can press on the crystal when you are feeling uneasy.
If these actions are not enough to manage your anxiety, you may want to consider seeing a Licensed Acupuncturist. Studies have shown evidence that supports the use of acupuncture to manage anxiety. It can increase the effectiveness of medications or psychotherapy in the management of anxiety. Find out more about the author: Northshore Acupuncture Center.
Article by Amy Landolt
Amy Landolt is the owner of Northshore Acupuncture Center and a Licensed Acupuncturist who specializes in the treatment of anxiety and sleeping issues.