Stress, anxiety and the days of depression are a part of every human being, considering the era we live in and the lifestyle we follow. From academic pressures to complex adult life, these emotions often overwhelm us. According to the World Health Organisation (WHO) 2023 report, 4% (approx.) of the worldwide population suffers from anxiety disorder. Though the number may seem insignificant, it calls for attention reflecting underlying issues like social stigma. Social Stigma surrounding mental health often manifests as societal judgement, misconceptions about mental illnesses and general reluctance to discuss mental health openly. It further fends people off from expressing themselves or seeking help thus intensifying the emotion. This is when it becomes critical for us to address topics like how to reduce stress and anxiety or how to manage stress.
At SoulSensei, we recognise the turmoil of an anxious mind and also understand the importance of feeling peaceful from within. In this blog let’s uncover the secrets of how to overcome anxiety through self-help techniques.
1. Rooting Your Reality: The Power of Grounding Technique
When anxiety hits like a storm, grounding can anchor you back to calmness. This technique helps you channel your focus to the present moment, which is crucial, especially during episodes of panic or disassociation. Start by:
- Observing five things you can see
- Then listen for four sounds
- Touch three objects
- Identify two smells, and
- Finally, take one deep breath
This method is the ultimate antidote to anxiety and the answer to How to reduce stress and anxiety momentarily? This method helps you keep a check on your feelings as well as stay connected to your surroundings thereby lessening your anxiety.
2. Finding Your Rhythm: Mastering Paced Breathing
Anxiety often causes shallow, quick breaths. By learning paced breathing, you can control your breath and relieve stress and anxiety. Start by:
- Taking slow and deep inhalations through the nose
- Hold it for a few seconds
- Exhale through the mouth
Regular practice for about 10-15 minutes daily will significantly help you reduce your stress levels and improve your overall emotional resilience.
3. Pause For Peace: Embrace The Time-Out Technique
When overwhelmed with stress or anger, it is difficult to land on effective solutions. In a situation like that, how to manage stress becomes the elephant in the room. Consider taking time-out which can prevent regrettable reactions. Recognise early warning signs and step away from the stress-inducing environment. Use this break to calm down before revisiting the issue. This method stands out as a powerful tool for immediate stress relief. It provides clarity and prevents situations from going out of control.
4. Surfing Your Emotions: A Journey into Mindfulness
To keep yourself focused and away from stress-causing acts, you must practise mindfulness. Practising mindfulness helps relieve stress and anxiety by observing your emotions without self-judgement. Start by:
- Focusing on your breath
- Identify your feelings
- Allowing them to pass naturally without resistance
Self-help techniques like this are proven not only to reduce distress but also to foster self-awareness and personal growth. By being mindful you promise yourself better understanding thus gaining the power to respond to challenges with greater resilience.
5. Breath by Breath: Experience the Benefits of Pranayama
Stress and anxiety are common challenges in today’s fast-paced world. When life feels overwhelming remember the power of Pranayama. Grab a moment to disconnect and practice this technique to unveil magic. Pranayama or Yogic breathing is a cumulation of several techniques that significantly relieve stress and anxiety. Regular practice of pranayama enhances focus and reduces anxiety by cultivating a deep mind-body connection through controlled breathing. Understanding and experiencing the benefits of pranayama like self-help techniques has been a game-changer for many people in their daily stress management routine.
6. Unwind and Unclench: Progressive Muscle Relaxation Demystified
When nothing feels good, the body shows signs. We are talking about how tension and stress can lead to physical discomfort. Fret not, this is not a dead end! It can be tackled through progressive muscle relaxation. Begin with:
- Sitting in a calm position
- Tense and then relaxing different muscle groups
- Allow your body and mind to relax physically and mentally
Self-help techniques like this will noticeably reduce your anxiety levels.
7. Crafting Your Calm: The Art of Visualisation
When you need a quick escape from reality, you can use visualisation. It is like allowing your mind to take a mental vacation by giving you ample time and space to relieve stress and anxiety. Imagining a peaceful setting, like a beach or a quiet forest, will allow you to relax deeply and momentarily it will help you step away from stressful situations.
Implementing these self-help techniques has empowered many to manage stress and anxiety more effectively. They are practical, easy to practise, and can be seamlessly integrated into your daily routines. If you are surfing the internet frequently for solutions on how to overcome anxiety and manage stress, we encourage you to try these methods. Remember, while self-help techniques are powerful, don’t hesitate to seek professional help if your anxiety or stress feels unmanageable. Always remember, you are stronger than you think you are and you are not alone in this journey.
Sources
- World Health Organization (2023). Anxiety Disorders. [online] World Health Organization.
- depressioncenter.org. (n.d.). Self-help strategies and complementary therapies | Eisenberg Family Depression Center.
- icallhelpline.org. (n.d.). 4 Self-Help Techniques for When You Are Stressed – iCALL | Free Telephone & Email based Counseling Services.
- Chang, S., Sambasivam, R., Seow, E., Tan, G.C.-Y., Lu, S.H., Assudani, H., Chong, S.A., Subramaniam, M. and Vaingankar, J.A. (2021). ‘We Are All Trying to Find a Way to Help Ourselves’: A Look at Self-Help Strategies Among Psychotherapy Clients. Frontiers in Psychology, 12.
- Psychology Today. (2019). Self-Help | Psychology Today.
