Research

Study confirms two ways of reducing anxiety levels

If you are not already aware but the cases of anxiety are on the rise. In fact, they have increased alarmingly over the past decade. Unfortunately, more cases are expected if nothing is done about it.

The Anxiety and Depression Association of America released statistics as per 2018. It was found that rates stand as high as 40 million adults in the USA alone. These figures are staggering and they exclude the youth and children population.

The topic of discussion is not to overemphasize the intensity of the anxiety problem. For certain, the situation is serious and timely measures need to be taken.

On the other side of this unfortunate story,  scientists have come up with two effective protective remedies. These remedies can yield quick results and subsequently provide the patient with considerable relief.

More surprisingly, they are easy to carry out only if you practice them rightly. Let us look into the two methods as approved by ADAA.

Breathing practice

If you visit a psychotherapist, the first thing he/she will instruct you is to practice breathing exercise. For rightly so the reason, since this remedy has been proven effective in calming down excessive anxiety level.

It is pretty easy to carry out.

All you need to do is find a quiet place with no sort of emotional disturbance. Any place that you will choose to meditate in.

Sit down in a relaxing position by closing your eyes.

Inhale in air for four seconds. It should be a deep inhalation with air reaching your belly. . Use both your mouth and nose.

As you are done with it, prepare yourself for the exhaling part.

Exhale out the air yet again at the count of 4 seconds.

This breathing exercise is believed to slow down heart rate and provide quick relief from anxiety. Try practising it every day preferably during evening time.

Write down your thoughts

One of the most disturbing parts of general anxiety disorder is that the mind twirls around different negative thoughts. They can be disturbing to deal with at times making the person feel overwhelmed. Faced with such a situation, there is a need to vent out these thoughts.

Take any notebook or a blank page for that matter. Then again try finding a place where you find yourself at relative ease.

The next thing you should be doing is focusing on your thought pattern, It is advisable to follow a proper trace of what is leading you to be in this stage. This approach is more of where you look for probable causes of what put you in this position.

Write everything that comes to your mind without hesitating at any point.

Once, you are done with that, the following step entails looking for possible solutions. It would sound difficult to come up with solutions yourself. Yet, you should pen down everything that you feel can provide you with any sort of relief.

It is even okay to keep that part blanks if you feel there is no end to the problem.
The point is that writing can be a great cathartic exercise for people suffering from anxiety.

 

Samuel Mayer

Samuel has been part of Top Health Journal for quite a while now. He has immense interest in medicine and thoroughly enjoys writing about this theme. His philosophy is: write simple and short, always assuming your reader to be a layman who knows nothing about the topic. Twitter- @SamuelM54534849

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