What causes Anxiety.
I am going to explain about anxiety in the time of lock town and what are the ways that you can manage it.
So, what is anxiety?
Anxiety occurs when your mind is filled with excessively negative thoughts about the future when you have a lot of anxious thoughts about something that you believe will happen in the future that has not yet occurred; now let us look at how anxiety manifests in your mind, body, and energy systems.
On a mental level, as I previously stated, when you have anxiety, you will have an excessive number of thoughts that you are unable to control, almost like uncontrollable negative thoughts.
When people are working from home during a lockdown, the causes of anxiety appear to be varied and complex. Blood pressure increases, heart rate rises, palpitations increase, which is sweating the muscle, often get tensed up, and individuals sometimes experience digestion problems.
Many people are forced to stay at home with their families, which can be very toxic, dysfunctional, and abusive, especially in situations involving domestic violence.
During a lockdown, women must handle both housework and office work, and switching between the two can be extremely difficult.
Now let’s look at some of the techniques or methods for dealing with anxiety.
However, psychologists have collaborated with a variety of causes related to fear, depression, and panic attacks over the last ten years of practice and recommend a variety of approaches that we can use to deal with fear, including mindfulness, Pranayama, breathing meditation, EFT(Emotional freedom technique), tapping techniques, self-hypnosis, and so on.
But today I’m planning to introduce a method that is very simplistic and can be used by anyone; it’s called the coherent breathing technique and it’s a method used and recommended by the “Heartmath” Institute.
Coherent breathing technique fro anxiety
The science behind the approach is that when you breathe in a consistent(orderly) pattern or a rhythmic pattern, your heartbeat follows a pace, and when your heartbeat is rhythmic, your brain signals are also rhythmic, and when your brain signals are coherent, your whole body, system, hormones, and endocrine system are also will be coherent.
When all of these things come into balance, putting you in a deep state of relaxation and helping you manage anxiety/stress/fear, so here’s how we do coherent breathing.
You close your eyes. Put one hand on your left side chest (or) heart Center because you’re reconnecting with your heart. Focus on your heart as you breathe in and out to the count of five.
Breath in with count 1-2-3-4-5 and breathe out 1-2-3-4-5 count, when you do this, you will be able to see how your heart rate goes up when you inhale and goes down when you exhale then when it is in a rhythm the heart follows a coherence as you can feel.
This is a simple tried and tested reliable choice that many specialists and psychiatrists recommend. It would automatically assist you.
Note: You should always inhale with the nose and exhale with the mouth.
If you do this for 5 to 10 minutes, it will automatically help you to reduce your anxiety. Take care, stay safe, and use some self-care approaches to handle your stress and anxiety when working from home.
Do this whenever you feel stressed it will help you.
Share these simple ideas with your friends and family.
It is deeply described in the book called “The healing power of breath” by the authors Richard Brown and Patricia Gerbarg, both are MD Doctors.
Two doctors devised a drug-free, side-effect-free solution to common stress and mood issues.
Provide a distinct way to handle stress in The Healing Power of the Breath.
Their science-backed processes, which are derived from yoga, Buddhist meditation, Chinese qigong, and other sources, activate communication pathways between the mind and body to positively affect the brain and calm the stress response.
The below problems are addressed in this book.
- Addiction-related habits Insomnia.
- Anxiety and depression are two conditions that affect people.
- Emotions and attitudes associated with trauma.
- Post-traumatic stress disorder (PTSD) is a type of anxiety disorder that occurs.