5 Top Tips to Keep Calm and Reduce Anxiety
The last few weeks has presented us all with a situation that is completely alien and beyond our control. Having to stay indoors and keep the mind positive and focused can be a real challenge. Here we take time out and present 5 ways to keep calm and reduce anxiety during this lockdown period.
- Breathe; severe anxiety symptoms are often linked to poor, shallow breathing habits. Learning to slow down exhalations and deepen your breath can help steady your entire autonomic nervous system and therefore your entire body.
Use the following technique:
+ Breathe in slowly and gently through your nose for about 5 to 7 seconds
+ Hold for about three or four seconds.
+ Breathe out slowly and gently through pursed lips like you’re whistling for about 7 to 9 seconds.
- Exercise; in any form; cycling, yoga, jogging, dancing, even a walk can do wonders for our mental health. Fresh air, new sights and sounds, feeling the sun on your skin can all help. Mix up your walk by changing the route every so often.
- Do something with your hands; bake, do some sewing, start on those repairs, draw, paint, create and plant some seeds.
- Talk to a friend; during lockdown there are lots of new ways of communicating; video call, phone call, text, e-mail with loved one, reach out to a friend or a family member.
- Self care; do something which you enjoy, take a bath, paint your nails, read a book, listen to your favourite music or watch a film – do something you know you get pleasure from or will make you smile.
And if things get too much Follow the 3-3-3 rule. Look around you and name three things you see. Then, name three sounds you hear. Finally, move three parts of your body; your ankle, fingers, or arm. Whenever you feel your brain is going at 100 miles per hour this mental trick can help centre your mind, bringing you back to the present moment.
Mental Health Help & Support:
Men’s Health Forum
Mental Health Foundation
Rehab 4 Addiction
Rethink Mental Illness