Because times are tough and things are uncertain, many people cannot help but feel anxious about many things in their lives. With the help of simple exercises to reduce anxiety, tough times become bearable and easier to carry baggage.
Anxiety is a nervous disorder that triggers feelings of uneasiness, worry, apprehension or nervousness toward an event or an indeterminate outcome. It is an energy sapper which can make a person physically and mentally unstable.
A person who is preoccupied with unrelenting worries and fears loses his ability to make sound decisions, and these feelings, if not properly addressed, can lead to depression which is more difficult to overcome.
Best exercises for anxiety that will help to make you feel better!
There are a lot of ways to prevent anxiety from setting in and getting into your nervous system, and one of these is exercise. There are lots of exercises that are relaxing for the mind. They help to ease your tension and relieve you from your worries and apprehensions.
You don’t need to spend hours on them because a few minutes of these exercises can already help to cast away your worries and fears. They foster circulation and fill your body and brain cells with oxygen to make you physically and mentally alert. They also stimulate the release of endorphins to make you feel good and refreshed.
Here are the simple and best exercises for anxiety:
1. Breathing Exercises
Engaging in breathing exercises for anxiety helps to keep you in control of your body’s inhalation and exhalation process. Since anxiety triggers rapid breathing or hyperventilation, it is important to control your breath.
To perform this exercise, close your eyes and breathe in slowly. Focus on the air that enters your body and envision the air that is filling your lungs. Let the air stay in your body for as long as you can, then exhale slowly, thinking that your unpleasant thoughts and feelings are coming out of your body with the air you breathe out.
2. Walking
The mere act of walking exercises you physically as well as it helps to relieve you from anxious thoughts. Aside from its being an exercise, it also takes you away from the place where you feel anxious.
Mornings are the best times to walk for exercise and relaxation, and the best places to do it are along the beach, on the boulevard or any other place with mood-enhancing scenery.
3. Stretching
Stretching is a great way to reduce anxiety. It can help to release tension in your body and clear your mind of worries. Stretching helps to improve circulation and increases oxygen levels in the muscles, which can help to reduce stress and give you more energy throughout the day.
This aerobic exercise may also give you an opportunity to focus on your breathing, which is important for calming your mind and reducing anxiety. Stretching allows you to be mindful of how your body is feeling, allowing you to recognize when things are getting too tense or uncomfortable. Regular stretching can help to keep both your mind and body relaxed and free from anxiety.
4. Yoga
Yoga is a 3,000-year-old Hindu discipline that is aimed at uniting the mind and body through meditation and engaging in exercises that involve various poses. It helps to build strength, flexibility and breath control. Many health experts and professionals believe in the power of yoga to relieve anxiety and stress.
5. Taking a Hot Bath for anxiety reduction
Taking a hot bath can be a great way to reduce anxiety levels. It’s an easy and accessible way to relax the body and mind, as it helps to ease muscle tension, improve circulation, and reduce stress hormones.
The warmth of the water can also help to soothe any negative emotions that you may be feeling. The floating sensation of being in the water can help you forget about your worries and focus on relaxing. Taking a hot bath is an excellent way to de-stress and feel anxiety relief after a long day or when feeling overwhelmed by life’s challenges. Don’t forget to add essential oils such as lavender for extra relaxation benefits!
These are some of the exercises that can help you reduce ad ease anxiety. Develop an exercise program and incorporate it into your daily routine.
What are the 5 causes of anxiety?
Now that you know what exercises to use, keep in mind that another key to effective anxiety reduction is to know its causes.
Anxiety is a normal reaction to stress and can be beneficial in some situations. However, it can also become disruptive when it occurs too often or too intensely.
There are many potential causes of anxiety, ranging from biological factors such as genetics and brain chemistry to environmental factors such as trauma or major life changes. The five most common causes of anxiety include:
1) Genetics
Genetics can play a major role in causing anxiety. It is believed that certain genetic traits, such as those related to stress response and serotonin production, can make some people more prone to developing anxiety than others.
Studies have shown that if someone has a close family member with an anxiety disorder, they are more likely to develop one as well. Having an existing mental illness or family history of one can increase the risk of developing an anxiety disorder even further. This means that genetics may be a factor in causing anxiety for some individuals, although it does not guarantee that someone will develop an anxiety disorder.
The environment and other factors also play into the development of anxiety, so it is important to understand all aspects when considering the cause of any individual’s anxiety.
2) Trauma
Trauma can cause anxiety in a variety of ways. It can create an intense fear or dread of situations that may resemble the traumatic event, leading to anticipatory anxiety. This can manifest as physical symptoms such as a racing heart, dizziness, and difficulty breathing.
Trauma can also cause intrusive memories or flashbacks that bring the traumatic event back to life, creating feelings of terror and helplessness.
When these memories occur, it is not uncommon to experience panic attacks, which are sudden episodes of intense fear and discomfort accompanied by physical symptoms such as sweating and trembling. Additionally, trauma can increase the risk of developing other anxiety disorders such as generalized anxiety disorder or post-traumatic stress disorder (PTSD).
Those with PTSD often experience hypervigilance and exaggerated startle responses due to their heightened state of alertness. All of these reactions can be debilitating and significantly interfere with everyday activities.
3) Substance Abuse
Substance abuse and anxiety have a close relationship. When someone is abusing drugs or alcohol, it can lead to an increase in stress, which can cause anxiety.
Moreover, when someone has an anxiety disorder and uses drugs or alcohol to cope with their symptoms, they are more likely to develop substance abuse problems. This is due to the fact that substances like drugs and alcohol can provide temporary relief from the symptoms of anxiety, but in the long run, they make those symptoms worse.
Substance abuse can also cause physical changes in the body which can lead to feelings of restlessness, irritability and trouble sleeping – all common symptoms of anxiety. When someone is struggling with substance abuse and anxiety it’s important to seek out professional help in order to get back on track.
4) Stressful Life Events
Stressful life events can cause anxiety, as it can lead to feelings of fear, unease, and worry. Stressful life events are usually unexpected situations that create a feeling of distress or discomfort.
They can be anything from major life changes like:
- death
- divorce
- job loss
- traffic jams
- financial problems.
When faced with these kinds of events, our bodies often react by releasing hormones such as cortisol and adrenaline, which are associated with the ‘fight-or-flight’ response. This reaction is intended to help us cope with an emergency situation but if it occurs too frequently or for too long it can lead to an excessive build-up of stress hormones in our bodies and this can manifest itself as anxiety.
5) Medical Conditions
Medical conditions can cause anxiety in a variety of ways. In some cases, the physical symptoms of a medical condition can be difficult to manage, leading to feelings of fear and worry. Additionally, uncertainty about the diagnosis and prognosis can create a sense of dread or helplessness. The side effects of medications used to treat the medical condition may also contribute to anxiety.
For example, if someone is taking an antidepressant that has side effects like insomnia or nausea, this could cause them to feel anxious. Some medical conditions may require drastic lifestyle changes which can be overwhelming and lead to anxiety. It is important for individuals who are experiencing anxiety due to a medical condition to talk with their doctor about their concerns and seek proper treatment.
These are some of the most common causes of anxiety. Don’t forget that whenever you feel that stress and anxiety are getting the best of you, seek professional mental health help.
We hope you have learned a few tips about anxiety exercises to help reduce anxiety from this blog post. For more helpful guides, you can visit our mind boosters blog posts.
