Anxiety is a pain in the head, don’t you agree? I have constantly blogged about various options in helping reduce anxiety. Would you prefer to read more about our guided meditation as a tool to provide anxiety relief?
If so, do continue reading:
Anxiety Relief or How to Reduce Anxiety
Stress and anxiety are a normal part of life and they affect 40 million adults in America alone. Though the effects of exercise may be temporary, they show that taking a 10-minute walk can just be as good as a 45-minute workout. The effects are similar to those of taking an aspirin for a headache. Science has also shown that physically active people have lower rates of anxiety and depression, as compared to those who are sedentary.
Some techniques listed for you:
Exercise is considered vital when it comes to fighting stress and anxiety. Studies have shown that it is effective in reducing fatigue and improving concentration and alertness. Scientists have found out that taking part in aerobic exercise help to decrease tension, elevate and stabilize the mood. Five to ten minutes of aerobic exercise is a good way to begin the stimulation of anti-anxiety effects.
Taking time out is another way to reduce anxiety. Try practicing yoga, listening to music, getting a massage, meditation and any other relaxation techniques will help to clear your head.
It is also important to mind what you eat. Eating a balanced diet is key to relieving anxiety. Avoid skipping meals and keep healthy and energy boosting snacks at hand.
Limit the intake of alcohol and caffeine since they act as a stimulant in the body. They can aggravate anxiety and trigger panic attacks.
Sleep is very important. It gives the body as well as the brain time to relax and rest. When feeling stressed, ensure that you get enough sleep to allow the body rejuvenate.
Always try talking to someone when you feel overwhelmed, be it a friend or family. You can also choose to see a therapist or physician to get things off your chest.
Also, have a look at our Infographic on Self Treatment for Anxiety.
Its now time to discuss:
Research that has been conducted in the recent years has shown that mindfulness meditation can reduce anxiety. When one undertakes mindfulness meditation, it strengthens a person’s ability to regulate their emotions.
One characteristic of anxiety is having racing thoughts that will not go away. Anxiety meditation will help to quiet the overactive mind. You are able to identify with the silence that exists in your present mental action. One is able to rest in their own being and remain centered. In case a thought or outside trigger tries to pull you out of your own center, the meditation practice allows you to return to your center again.
Being able to center yourself is a skill that one can learn. Anxiety and chronic worries display increased reactivity in the amygdala. That is the area in the brain that is associated with regulating emotions and fear. Studies have shown that those who practice meditation on a regular basis are able to turn down the reactivity in this area of the brain. Researchers also found out that mindfulness meditation can work to physically reduce the number of neurons that are found in the fear-triggering part of the brain. Regular anxiety meditation allows the brain to develop new angles away from worry grooves and it can experience itself without being overshadowed by anxious thoughts. The brain is able to detach itself from emotional reactions such as fear and it is able to connect with feelings of openness and non-judgement.
Mindfulness meditation is one of the many styles of meditation that has been proven to be helpful when it comes to anxiety. It is also one of the best beginner’s meditation since it is easy, effective and does not need training. It is the meditation that people who face stress on a regular basis choose to do. Its benefits extend from anxiety disorder, depression, agoraphobia, pain disorder and social anxiety. Check this brief video below.
Mindfulness meditation trains the brain to view thoughts differently. One is able to recognize and stop mental time travel. This is worrying about the future and ruminating about the past. It also elevates the mood by increasing the levels of serotonin which is a neurotransmitter for happiness. The stress hormone cortisol is also reduced.
Guided Meditation to Reduce Anxiety
Meditation is one of the things that falls into the category of simple but not easy for many people. Quieting the mind is not an easy task. It requires discipline and a lot of concentration. It is quite unfortunate that most people give up on meditation since they could not quiet their thoughts and they end up not being sure whether they are doing it right to achieve their goals.
This is why there is guided meditation, whereby you do not have to do it alone. You are able to follow along with an experienced meditation teacher or a script that will give you the relaxed and meditative mood. There are so many kinds of guided meditations just the same way there are types of meditation. Any meditation that is done with a guide -be it a person or virtual guide is guided meditation. There are many sources in the market for guided anxiety meditation which work on a deep level by changing the structure and function of the brain. It makes it easy to quiet the brain and lets you tap into the wisdom and expertise of some of the best meditation teachers.
The good thing about guide anxiety meditation is that you do not have to know how to meditate. You are only required to listen and you will find yourself slowly drifting into meditation mode making it an effortless task. The use of your power of imagination and visualization goes a long way to relieve anxiety. Guided meditation is a sure way to take you back into your power of having control over yourself as well as your life.