"My heart is pounding"... 9 effective ways to calm anxiety

When someone tells you to calm down when you're anxious, it can actually make you more irritated. Because it's not as easy as it sounds. So, what are some effective methods that actually help reduce anxiety, excitement, fear, and anger?

 

According to psychologists, anxiety has early warning signs. Detecting emotional states early through signals such as tension, nausea, and shoulder stiffness is effective in coping with anxiety.

 

Anxiety symptoms vary from person to person, and their intensity can also differ. Therefore, understanding your own body well is the best way to find the strategy that works best for you.

 

 

"Use breathing techniques"

 

Psychologists recommend box breathing, a technique that helps activate the parasympathetic nervous system, which involves inhaling, holding the breath briefly, and then exhaling through the mouth. Essentially, it involves inhaling for 4 seconds, holding the breath for 4 seconds, and then exhaling for 4 seconds.

In addition, experts recommend practicing exhaling longer than inhaling. For example, the '4-7-8' breathing technique involves inhaling through the nose for 4 seconds, holding the breath for 7 seconds, and then exhaling through the mouth for 8 seconds, which can help stabilize the nervous system. Placing your hand on your abdomen and practicing can also be helpful to become aware of your breathing sensation.

 

"Give a massage"

 

Identify the area of the body where you feel tension and focus on massaging that part intensively.

 

"Exercise"

 

Exercising to release energy can be helpful when feeling anxious. Walking, running, cycling, and hiking are recommended.

 

"Change the environment"

 

There are ways to make changes to the environment. Going outside to breathe fresh air or taking a short break to the restroom for relaxation can also be helpful.

 

"Use your senses"

 

If there is a favorite phrase or sound, or a scent that brings back good memories, make use of it. Some people use a heavy blanket to find comfort from suppressed emotions.

 

"Do self-talk"

 

Accept your feelings and reassure yourself with self-talk, saying "It'll be okay." When a loved one goes through the same situation, they speak to themselves.

 

"Get enough sleep"

 

Sleep is important for coping with stress. Making an effort to get enough rest and quality sleep can help avoid feelings that trigger anxiety in the first place.

 

"Set boundaries"

 

Pay attention to your body and notice what causes anxiety. This could be news, social media, or another factor.

If you have confirmed this, set the triggering factors and boundaries, and repair the broken boundaries. For example, taking a break from devices such as computers to give the central nervous system rest, or spending five minutes alone before attending a meeting are also effective methods.

 

Reduce caffeine drinks

 

Caffeine can be a cause of stimulating the central nervous system. Consider reducing caffeine intake by half or finding a restriction method that works effectively for you.