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When the world around you is chaotic, developing helpful coping skills to manage the mayhem is key to mental wellness. These strategies can be deployed during moments of stress to help you to the other side. With a little practice, you can begin to recognize when your anxiety begins to increase and manage it. All you need are these strategies, self-awareness, and the desire to regulate your stress response to the outside world.
1. Deep Breathing
Humans across the globe have a breathing problem, and it’s not just about air quality, it’s about breath depth. As we exit childhood, humans largely become chronic shallow breathers, inhaling only into the top portion of their lungs. The body is left to direct this precious resource toward essential functions, which can cause issues elsewhere. Small problems seem worse, stressful events are hard to manage, and exhaustion sets in.
Recover your breath and quiet your brain by rehearsing profound breathing activities. Lying on your back, lay your hand on your gut as you attract through your nose. Breathe deeply into your diaphragm, allowing your ribs to expand fully, finally pushing into your belly. Hold this breath for a few seconds, then slowly push it out your nose from the base of your belly and up.
Practice deep breathing work daily to establish a baseline skill you can use when challenges arise. If you’re also managing anxiety or depression, this is a skill that will be indispensable as you navigate treatment. Many professionals teach those in mental health rehab deep breathing exercises to start the day or begin therapy. This establishes a baseline mental reset that can allow you to focus on whatever challenge is ahead. When you have control of your breath, you have better control of your life.
2. Mindfulness
There’s more competition for your attention today than ever before. Even when our ancestors were on high alert for predators, trying to survive, they could focus. Today, our brains crave the dopamine hit that technology delivers, training us from an early age that stimulation is ongoing. However, our culture of constant alerts damages our brains’ ability to focus, be creative, and think deeply.
Retrain your brain to willingly focus on the present by micro-dosing mindfulness. Begin your day by staying away from innovation and on second thought focusing on your faculties. Feel the pad of your bed, the bottoms of your feet on the floor, and the vibe of your muscles. Then, complete each assignment of your routine independently. If you typically bop from one side of the kitchen to the other, grinding coffee beans while microwaving oatmeal, stop.
Do one thing at a time, single-tasking them to maintain presence. Initially, this practice will be painful, but it will help you build self-soothing skills. As you begin your day, maintain mindfulness by examining the thoughts that enter your mind before you respond. Notice your feelings, ideas, and sensations as they arise and diminish without judgment. You may find that things that used to bother you don’t anymore, realizing that feelings pass and you move on.
3. Progressive Muscle Relaxation
When anxiety spikes, it feels good to react, but it isn’t always the best thing for you or the situation. However, anxious energy often needs to go somewhere to allow your mind to manage the issue. Progressive muscle relaxation can help you during those moments.
This technique is physical but can be done discreetly, making it a helpful tool at home, work, and in public. Start by tensing and slowly releasing each muscle group, from either the top or bottom of your body. Use your mindfulness techniques to hone in on each area, which may initially feel odd to tense and release. Scrunch your toes, then release them to tense your metatarsals, heels, and ankles before moving upward.
This practice applies your energy toward a neutral task and assigns your mind to something requiring singular focus. As you relax each muscle group, notice the relief it provides as you work through each section. You may experience an overall calming effect, become sleepy, and more centered in your body. Use this technique to wind down before bed, as it can lead to more restful, restorative sleep.
4. Physical Activity
Specialists concur that active work is one of the most incredible ways of really focusing on your psychological wellness. Nonetheless, the apparently straightforward expansion of activity into one’s life frequently falls out of view. The vast majority drive to work or school, park near their objective, and go through the greater part of the day sitting. This stationary way of life leads to higher healthcare costs, poor mental health, higher morbidity rates, and lower quality of life.
Reestablish a superior life and quiet brain with actual work that squeezes into your way of life. Strolling is one of the most open ways of getting dynamic. Go for a stroll after supper and practice care, as well, seeing the territory, scents, and sounds en route. Double up on family time to fill your connection cup and improve your family’s well-being. Afterward, you’ll get an endorphin boost that’ll improve your mood and mental clarity for hours. Long-term, you’ll see improvements in your mental state, physical condition, and resiliency with consistent physical movement.
Incorporate Calming Practices Into Your Routine
Everyone can benefit from more calm in their lives and incorporating low-stimulation activities is easy. Establish a baseline routine that includes mindfulness, and shunning unnecessary distractions from core actions. Create a home environment that supports your calm mind, getting rid of things that no longer serve you. Adopt a routine that prioritizes physical activity and deep breathing exercises that help prepare and restore your body and mind. By incorporating calming practices into your routine, you protect your most treasured resource: your mental health.
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