Home Psychology 3 Simple Ways to Get Rid of Your Anxious Emotions and Relax

3 Simple Ways to Get Rid of Your Anxious Emotions and Relax

If you often feel anxious and are trying to understand why, we may need to talk about the amygdala, the center of fear in the brain. The amygdala alerts you to potential dangers. He is the brain’s general manager of “fight or flight”. It takes action before you can process what is happening consciously, so you may not understand why you are worried.

Below we have shared three ways to alleviate your amygdala-related concerns. By exercising, breathing, and relaxing, you can tell your amygdala that all is well.

All is well message

When your amygdala is activated, it directs adrenaline through your body, preparing you to flee or fight danger. Your heart rate increases, and your muscles tense. Physical exercise is a great way to slow amygdala activation and reduce anxiety symptoms.

While your heart is beating fast or moving your legs, you want to convince your amygdala that you are avoiding danger. In simple words, you’re saying to the amygdala, “Look, I’m running; now you can calm down.” This is where exercise comes in handy. The movement will stop the amygdala activation and help complete the anxiety cycle. Based on all this, we recommend moving your body for at least 30 minutes each day to see long-term, visible improvements.

Breathe properly

How often do you control your breathing? It is common for individuals struggling with increased anxiety to take short breaths or hold their breath occasionally. To reduce stress, you can focus your attention on breathing. This will help slow your heart rate.

Diaphragmatic breathing, also known as diaphragmatic breathing, is a great way to reduce anxiety in minutes. So how does a simple breath achieve this?

When you breathe from your belly, your belly presses on the vagus nerve, with the longest cranial nerve running to your brain. This pressure quiets your amygdala, activates your relaxation system, and reduces your anxiety within minutes.

Yes, diaphragmatic breathing doesn’t feel natural at first, but with practice, you’ll soon get used to it. To help improve your breathing quality, we recommend diaphragmatic breathing for five minutes at least three times a day. It will also help you realize that you are not breathing well when you hold or take short breaths.

Fight or flight! Or better yet, relax your muscles.

Muscle tension is a common sign of anxiety. When we feel anxious, we do not even realize we are nervous. Some people are so used to being worried that they don’t know what it feels like to relax.

Muscle tension results from the amygdala activating the “fight or flight” command and preparing your muscles to kick someone’s butt or run.

Muscle relaxation techniques are a great place to start. The effect of muscle relaxation on your mood is usually immediately noticeable. Progressive muscle relaxation (PKG) is an excellent tool for those who want to relax quickly. Advanced muscle relaxation technique, Dr. It is a systematic technique developed by Edmund Jacobson. This technique is based on consciously focusing on your muscle groups one by one, squeezing each for about 7 seconds without applying excessive pressure and releasing them suddenly. We recommend a daily body scan to determine where you are holding your tension. On your chin, forehead, shoulders, back, or neck… Where is the pressure accumulated? Once you have determined where you are carrying your stress, you can begin progressive muscle relaxation.

Relaxation is a great way to show your amygdala that everything is okay and that it can stop. It may be challenging to relax. First, we can say that the more you practice, the easier your job will be.