How to quiet an anxious mind: We all stress and get upset from time to time. It is a normal part of life. But what happens when that anxiety or anger takes over, and you fail to calm down? Calming yourself at the moment is often easier said than done.
That is why there are a few strategies that can help you when you are feeling tense or angry.
How to quiet an anxious mind?
Breathing is the most effective technique for reducing outrage and anxiety quickly. When you are anxious, you tend to take quick, shallow breaths.
Admit that you are anxious
Allow yourself to say that you are anxious. When you mark how you are feeling and allow yourself to communicate it, the anxiety and anger you are undergoing may decrease.
Challenge your thoughts
Part of being anxious is having irrational thoughts that do not make sense most of the time. These thoughts are often the worst case. You might find yourself caught in the what if, which can drive you to disable a lot of things in your life.
Release the anxiety
Get the emotional energy out with the help of exercise. Go for a walk or run. Engaging in some physical activity releases serotonin that supports you calm down and feel better.
Note: You should bypass physical activity that includes the indication of anger, such as punching walls or screaming.
Also Read: Signs of negative energy in a person.
Visualize yourself calm
This tip demands you practice the breathing techniques you have learned. After taking a few deep breaths, close your eyes and visualize yourself calmly. Glimpse your body relaxed, and imagine yourself working through a stressful or anxiety-causing crisis by staying relaxed and concentrated.
A mental picture of what it looks like to stay calm, you can refer back to that image when you are worried.
Alter your focus
Leave the situation, examine in another direction, walk out of the room, or go outside. Follow this exercise so you have time for better decision-making. We all know that we do not do our best when we are anxious; hence try changing your focus to help you calm yourself.
Relax your body
When you are anxious, it may feel like every muscle in your body is tense. Practicing progressive muscle relaxation can help you calm yourself.
Get some fresh air
The temperature in a room can raise your anxiety. If you are feeling tense and the space you are in is hot, this could begin a panic attack.
Release yourself from that environment as soon as possible and go outside even if it is just for some time.
Note it down
If you are too anxious to talk about it, grab a notebook and write out your thoughts. Avoid worrying about complete sentences or punctuation just write. Writing your all thoughts will help you get negative thoughts out of your head.
Squeeze a stress ball
- When you are feeling stressed, try interacting with a stress-relief toy. Such as,
- stress ball
- magnetic balls
- Rubik’s cube