How to Get Rid of Anxiety with These Three Mindful Exercises?

How to Get Rid of Anxiety with These Three Mindful Exercises?

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It’s normal if you suffer occasional anxiety because that’s the part of life but feeling anxious all the time is not so normal. If you are suffering from the anxiety all the time, then it might be a matter of big worry for you. Anxiety disorder is much more complicated than normal anxiety as it involves much more than temporary fear and worry.

What is Anxiety Disorder?

how to get rid of anxiety

Anxiety disorder is a medical condition in which a person tends to stay in an abiding state of worry and fear. These feeling just don’t go away and keep getting worse with the time. What’s even worse is that these feeling of anxiety don’t just eat up the man from inside but also reflect on other things like job, relationships, family, productivity, school, lifestyle etc.

There is not just one kind of anxiety. There are many. These include Social anxiety disorder, panic disorder, and generalized anxiety disorder.

Symptoms of generalized panic disorder

Here are some critical symptoms of generalized anxiety disorder:

  1. Fatigue
  2. Restlessness
  3. Irritation
  4. Muscle Tension
  5. Constant worry
  6. Insomnia or unsatisfied sleep

Symptoms of social anxiety disorder

Here are some symptoms of social anxiety disorder:

  1. Being highly conscious around people.
  2. Being afraid of being judged.
  3. Facing difficulty while communication with people.
  4. Facing difficulty in making friends.
  5. Nausea or sickness.
  6. Trembling, sweating or blushing in front of people.

Symptoms of panic disorder

Some symptoms of panic disorder are:

  1. Intense fear causing sudden and repetitive attacks.
  2. Out of control feeling during the panic attacks.
  3. Worrying about when next attack might happen.
  4. Fearing the places of attack.

How to overcome anxiety?

Anxiety can be treated with psychotherapy or medication or both.

Psychotherapy

Psychotherapy is basically a talk therapy in which expert talks to the people with the anxiety to figure out the reason behind them feeling anxious and then fixing the issue by making them acknowledge and get over the fear. The only disadvantage of this therapy is that the patient has to go through a rough face while thinking and acknowledging the root of the problem.

Medication

Medication can’t cure the anxiety but it surely can relieve the symptoms of panic attacks and depression. Many anti-depressants are given to the patients to overcome depression and sometimes the sleeping pills are also given to make a person not think about the situation.

Three mindful exercises to get rid of anxiety

mindful-exercise-for-anxiety

These three mindful exercises can help you overcome anxiety in very simple ways. These exercises are much better than medications and physiotherapy and these are very effective too.

Breathing Exercise

Breathing exercise is a powerful exercise to optimize the amount of carbon dioxide circulating in your blood. This helps further in reducing some anxiety symptoms like panic attacks and tension.

To practice this exercise, just sit on the floor or couch and start breathing gently, slowly, and mindfully. Count every breath you take and try to make rhythm with it. It way it releases your muscle tension and helps you in relaxing.

Grounding Exercise

Rest your feet on the ground and stand up straight. Maintain a good posture without stiffing your back and let your arms hang tension free. Keep a shoulder width amid your feet, close your eyes, and start taking a deep breath.

Now slowly shift your focus to your body and imagine that the center of the earth is pulling you towards itself. Don’t forget to feel the calmer as the center of the earth is pulling you towards itself.

Finger Breathing

This exercise is a great version of breath counting.  Now hold one hand in front of you with the palm of the hand facing towards you.

With the index finger of your other hand, mark out the outside length of your thumb while you inhale, stopping at the top of your thumb and then trace it down the other side while you exhale. That’s one breath. Trace up the side of the next finger while you inhale, stop at the top, and then trace down the other side of that finger while you exhale. That’s two breaths. Keep going, keeping track of along each finger as you count each breath. When you get the end of the last finger, come back up that finger and do it in reverse.