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Meditation
Meditation has been used for thousands of years and it has been proved to work to lower anxiety and stress, it also can lead to deeper long lasting changes in time that will provide you with new personal understandings as well as allow you to rest and heal, (there are plenty of web sites providing free instructions for free.)
The good news is you do not have to sit cross legged or chant and learn complex in-depth techniques for it to be affective, any one can do it and often in a way that is right for them.
Breathing exercises.
Breathing is important to us and the way we breathe can have an affect on how we think and feel, if you sit down close your eyes and take 4 deep breaths slowly you will feel more relaxed.
You can use ways of breathing to influence how you feel and help in situations that may trigger anxiety,
How to breathe correctly is important.
Exercise
The good new is there is no need to join a gym, you can find many ways to find physical activities to help you exercise.
Some times its just about being more active, so going dancing or walking , swimming and any sport will help you exercise. Keep fit DVD’S are also helpful. Exercise helps reduce stress by using the body's natural chemicals to help you feel good naturally.
Reduce caffeine
Reduce or stop drinking high caffeine drinks such as coffle or cola and even tea, high energy drinks are also usually high in caffeine.
Caffeine reduces the ability to rest, hinders sleep and keeps the mind working, yes it can help you keep going but at a cost, nothing wrong with having the odd drink but people who are suffering from anxiety or stress tend to over do the amount they drink, try to count how many high caffeine drinks you have a day.
High doses of caffeine can cause anxiety, dizziness, headaches,and anxiety
It is considered 200-300 mg of caffeine a day to be a safe amount for adults. But some people can be come dependant on as little as 100 mg of caffeine a day This could mean that it is possible to develop withdrawal symptoms and experience symptoms like tiredness, irritability, and headachesif they stop all caffeine suddenly.
You may think your caffeine intake is low but it can be found in medications and supplements and some foods, you may not know how much you actually ingest in a day.
Try looking at the ingredients in over the counter pain medication etc.
Meditation has been used for thousands of years and it has been proved to work to lower anxiety and stress, it also can lead to deeper long lasting changes in time that will provide you with new personal understandings as well as allow you to rest and heal, (there are plenty of web sites providing free instructions for free.)
The good news is you do not have to sit cross legged or chant and learn complex in-depth techniques for it to be affective, any one can do it and often in a way that is right for them.
Breathing exercises.
Breathing is important to us and the way we breathe can have an affect on how we think and feel, if you sit down close your eyes and take 4 deep breaths slowly you will feel more relaxed.
You can use ways of breathing to influence how you feel and help in situations that may trigger anxiety,
How to breathe correctly is important.
Exercise
The good new is there is no need to join a gym, you can find many ways to find physical activities to help you exercise.
Some times its just about being more active, so going dancing or walking , swimming and any sport will help you exercise. Keep fit DVD’S are also helpful. Exercise helps reduce stress by using the body's natural chemicals to help you feel good naturally.
Reduce caffeine
Reduce or stop drinking high caffeine drinks such as coffle or cola and even tea, high energy drinks are also usually high in caffeine.
Caffeine reduces the ability to rest, hinders sleep and keeps the mind working, yes it can help you keep going but at a cost, nothing wrong with having the odd drink but people who are suffering from anxiety or stress tend to over do the amount they drink, try to count how many high caffeine drinks you have a day.
High doses of caffeine can cause anxiety, dizziness, headaches,and anxiety
It is considered 200-300 mg of caffeine a day to be a safe amount for adults. But some people can be come dependant on as little as 100 mg of caffeine a day This could mean that it is possible to develop withdrawal symptoms and experience symptoms like tiredness, irritability, and headachesif they stop all caffeine suddenly.
You may think your caffeine intake is low but it can be found in medications and supplements and some foods, you may not know how much you actually ingest in a day.
Try looking at the ingredients in over the counter pain medication etc.
Some easy tips to reduce anxiety
To do what you can now and help your anxiety levels even if it’s only temporary or just some thing to try.
Here you will find simple and effective ways to help you cope with stress and anxiety.
I can promise you that some where on this page is a way to find some way of allowing you to feel calmer and even if only for a short time you will find some relief from anxiety.
Example 1
Example 2
An example of some meditation sites.
These are not recommended or endorsed by me just an example
Breathing Exercise 2:
1. All in breaths are done through your NOSE and out breaths through your mouth
Stand with your back straight and your feet slightly apart apart.
Place your hands in front of your abdomen and cup your right hand in your left hand.
Look at the ground at a spot about 2 metres (6 feet) in front of you.
2. Inhale and as you do slowly raise your arms up and away from your body.
3. When your arms are about parallel with the ground, stop inhaling, and slowly begin lowering your arms.
As you lower your arms, begin slowly exhaling through the mouth.
4. Continue exhaling until your hands are back in front of your abdomen.
5. Begin inhaling again as you slowly raise your hands vertically in front of you.
6. As your hands near your chest, turn them to face you.
Continue to calmly inhale.
7. Straighten your arms up above your head as you complete your inhalation.
Hold your breath for a couple of seconds as you stretch your arms up as high as you comfortably can without lifting your feet.
8. Exhale as you slowly bring your arms down in an arc away from your body.
9. and back to the starting position as in step one.
This completes one round.
Pause briefly then commence inhaling as you begin another round.
Do 10-12 rounds to begin.
Build up to 25-30 rounds, twice a day, or simply do the exercise for 10-15 minutes each time.
The longer you do it the better.
Breathing techniques 1.
Exercise 1
Can be done sitting or standing and even while lying down. This is possible to do in many places such as while on a plane to ease nerves or on most transport systems, also at work, or before a stressful event like an interview. (Use music if you like as well)
Body posture
Back straight standing or sitting down with your hands hanging loose your side or comfortably resting on your lap or where ever they feel comfortable.
Partly close your eyes or just leave them resting or look directly at an object and keep your head looking strait ahead. (Back strait neck strait)
Always breathe out through your nose, always breath in through your mouth.
2. Focus internally on your breathing for a short moment, just to notice how you are breathing.
Now start breathing in slowly, calmly and deeply to a mental count of 4 seconds. Fill your lower lungs first (by pushing out your abdomen), then your middle and upper lungs.
Hold your breath for an internal count of 7 seconds.
Slowly and calmly exhale for an internal count of 8 seconds.
Do this 10 or 12 times and over time you can increase this to 25-30 rounds 4 times a day or if you feel anxious or stressed.
Summary: Inhale for 4 seconds - Hold for 7 seconds - Exhale for 8 seconds - Pause briefly - Repeat.
Benefits
Relaxing
Helps you focus
Can improve your apatite
Reduces feelings of anxiety
