The Exact Formula To Relief Your Stress & Anxiety

Focus on your breathing rhythm and relax your muscles.

Focusing on the rising and falling of your breath wherever you are by putting your hand on your stomach, giving your attention to the inhale and exhale rhythm of your breath and focusing on the air moving all through your nose to your lungs can create a significant relief impact on your body. Tracking your breathing and the movement of your body for about 10 to 15 seconds can help you to attract your mind to the present, and you can practice it again as much as you want. Improving your breathing rhythm can also provide oxygen transport to the muscles. Thus, you can recognize your physical sensations by slowly stretching and then relaxing each muscle group, especially with the "progressive muscle relaxation" relaxation technique. Combining the practices of focusing on regular breathing and stretching and relaxing the muscles can release tension from your body and mind.

Imaginary scanning your body from top to toe

Close your eyes, relax, and visualize a full-body scan in your mind that covers all body parts. Focus on your forehead and then scan down your entire body until you reach your toes. While practising it, please pay attention to even the most minor parts, such as your eyes, lips, fingertips, and even strands of hair, instead of rushing them. This imaginary scanning can help you to move on, especially after a few repeats, preventing you from stacking on a particular emotion and suffocating yourself. 

Take a break and give time to things to provide you comfort.

Take a little break and leave that environment where you feel anxious and surrender to stress. Going for a walk in nature, watching a favourite movie again or having a coffee with the people you love are just a few things they can do. Also, to create a mental barrier between you and your feelings that are only hurting you in the current situation, instead of spending a whole day worrying about a problem that you cannot solve at that moment, you can set a time for yourself to worry precisely. Yes, you heard right. Thus, instead of suppressing your negative emotions, reevaluating them with a clear mind can enable you to see new solutions.

Let all your thoughts free that are giving you disturbing feelings.

Then, instead of ignoring your thoughts, you can also give yourself time to figure out precisely what you are thinking and how it makes you feel. You can even talk to yourself if you feel more comfortable genuinely understanding yourself. In this way, by distinguishing what you can and cannot change, you can control the situations that cause anxiety.

Keep your sleep, nutrition, exercise and connection cycle intact.

Especially if you are going through a stressful period or have started to encounter situations that increase your anxiety level more often, giving your body the attention it needs can relax you physically and mentally. During such periods, a 7 to 9-hour night's sleep, consuming healthy and balanced nutritious foods, drinking plenty of water and staying active during the day will relieve you. In addition to sticking to these routines that your body needs, spending time with people you care about and correlating social connection with the outside world will help you get through difficult times.