Most of us have experienced anxiety at some point, whether it be due to a major meeting, difficult circumstances, or even for no apparent cause at all. When it strikes, it can be so overwhelming that your body becomes stiff and your mind races. On November 14, a Mumbai-based neurologist gives constructive advice and techniques for handling anxiety attacks on Instagram.
How to deal with moderate anxiety
According to Dr., “think of anxiety like a volume knob.” It can exist at a low level, nearly whisper-like. You may be able to detect it at a medium level. Alternatively, it can manifest as shouting at a very high pitch. Simple methods like stretching or deep breathing can help with low-level anxiety. Even simple techniques, like gradual exhalation or box breathing, might help relax your nervous system. He claims that it’s essentially telling your body that you’re safe.
Dr. suggests grounding practices when anxiety reaches a medium level and shows up as restlessness or a tense feeling. Make contact with your body’s senses. Consider five visual and four auditory senses, three tactile senses, two gustatory senses, and one olfactory sense. This helps you relax and returns you to your physical selves.
Other methods for dealing with moderate anxiety include going for a walk or doing a quick body scan to check in with every region of your body. He continues, “Walking’s rhythmic motion can also help calm your nervous system.”
How to handle severe anxiety or panic attacks
A more prompt intervention is necessary for high-level anxiety, such as that experienced during a panic attack or periods of extreme stress. To reset your neurological system, you need to give yourself a little shock at this point. You can do your part by holding an ice cube in your mouth or splashing cold water on your face. According to Dr., “cold water triggers the mammalian dive reflex, which lowers your heart rate, stimulates the vagus nerve, and calms you down.”
Regaining control and calming the nervous system is made simpler by being aware of the severity of anxiety and applying the appropriate approach for each degree. As Dr. points out, “Different anxiety levels require different tools.” The secret is to respond to your body’s requirements in the same way.
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Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
