Just as it is possible to prevent anxiety before it develops, it is also possible to sooth anxiety if you are in the midst of heightened anxious feelings. This page provides information about the common methods on how to sooth anxiety.
Controlling your breathing is one of the quickest and most effective fixes to sooth anxiety. Panic often leads to hyperventilating, which in turn leads to elevated levels of oxygen in your blood stream. These levels need to be stabilised in order for you to feel better.
At the base of our brain there is a control centre that measures the blood’s levels of oxygen and carbon dioxide. This control centre then dictates to our body how we should breathe to maintain optimal levels. Regular incorrect breathing can disturb the signals sent from the control centre to the body, leading to a chemical imbalance in the brain. It is important, then, to practice relaxation techniques and controlled breathing to reduce the production of stress hormones and restore normal order to the brain’s control centre.
If your breathing pattern is becoming regularly uncomfortable, a good way to reset the pattern is to exercise more – starting off modestly if you’re body is not used to it. This can help to alleviate the problems of restricted blood flow to the brain caused by irregular breathing and will help to nourish the affected nerve cells.
Change Your Environment
When your mind is in a state of distress, it needs a calm environment in order to sooth anxiety. To do this you could try switching off all electronic devices and other stimuli in the surrounding area and be in the quiet to allow your mind to acclimatise to the stillness.
If you are feeling too restless to sit still, take a casual walk around. Walking can improve air and blood flow to the brain and provides instant visual stimulation that can serve as a distraction to your symptoms. If you are a nature lover, take a walk outside to a nearby park or woods and find a quiet place to sit down and relax.
Being stuck in your own head will aggravate anxiety problems. The best way to counter this is to reach out to an acquaintance for support. By talking and sharing about what you are going through you can alleviate the burden of stress on your body and distract yourself from the symptoms you are experiencing. If you don’t have access to anybody in your immediate vicinity, you can call a friend, family member, or anxiety helpline to offload about the way you are feeling.
While there are no drugs that can safely be used as a fast cure for anxiety, there are some herbal remedies that can offer effective relief. Herbal supplements can still, however, interact with any other medication that you are taking, so it is recommended to consult a doctor before trying them.
- This is perhaps the most common herbal supplement used for anxiety and its main effect on the user is of mild sedation. Kava is usually consumed as a pill, or in tea form, and can also lead to muscle relaxation, improved cognitive performance, and reduced pain. It should be noted that some past studies have linked kava to liver damage and, as a result, it was taken off a lot of marketplaces worldwide. Several follow up studies have refuted this, however, but it is recommended to research this thoroughly before considering it.
- The leaves in some species of passionflower contain anti-depressant properties and this herbal supplement is often consumed to relieve mild feelings of anxiousness. It has a similar effect on the body to that of kava, but its effect isn’t as strong, and most users of passionflower use it as a slight boost of support for largely manageable anxiety issues.
- Valerian Root. This supplement is not generally considered as an active anxiety-reduction remedy. Instead, valerian root is used to help people sleep and can offer relief for those who are having trouble resting at night because of anxiousness and restlessness.
Embrace the Nervous Feeling
It is possible to sooth anxiety through the medium of mindfulness. The basic understanding of this is that you assert positivity to turn your negative thoughts into more optimistic and realistic ones. For example, if your body is feeling restless, nervous and agitated, tell yourself that you are grateful that your body is working properly through its fight-or-flight response system.
Another way to embrace feelings of nervousness is to track them in a journal. Oftentimes, if you document any lingering negative emotions in a diary, your brain will stop obsessing over it and learn to move past it. Documenting your anxiety can also help to identify triggers and associations, which can help you form a strategy to tackle it.