By Denise Everheart
You don’t have to feel anxious and out of control anymore. Check out these anxiety solutions that use the 5 senses plus breathwork. Calm is yours!
What makes overcoming anxiety such a challenge? Anxiety doesn’t just stay in the mind, anxiety affects the body in very real ways! This makes dealing with anxiety a unique challenge. It’s one thing to try and tell yourself not to worry and to attempt to control your emotions- which is anyway nearly impossible to do from the level of the mind. And it’s an entirely different thing to try to stop physical symptoms like a rapid heartbeat, physical pain in the body, and breathing issues. Forget about it!
You need real-life anxiety solutions that work for both the mind and body!
First things first
Since anxiety starts with ‘mind stuff’, let’s consider a unique perspective- acceptance. What do I mean by acceptance? I mean accept whatever is happening in your life at the moment. How could acceptance possibly help with anxious feelings? And possibly the bigger question, why would I want to accept something that is causing me anxiety?!?
When we accept a situation for what it is, then we can disengage the mind from worry and take the first steps towards calm. After all, if we are in denial of what is...how can we take any action to affect change? It may be uncomfortable accepting situations that give us anxious thoughts, no doubt. But it is a means to an end. So first things first, practice acceptance so you can take actions that support your mental health.
Using the 5 senses
Given how anxiety affects our bodies, let’s look at solutions that are connected to the body and the 5 senses.
Sight isn’t just what we see in the external world, sight is also what we see in our mind’s eye. In other words, what are we imagining to be true or likely to happen? Anxiety is more about worry than anything else. And worry is directly connected to what if ‘X’ happens, or doesn’t happen?
When we are anxious we tend to imagine scenarios that are darn right scary, but also probably unlikely. Instead, you can use your imagination for positive outcomes- literally visualizing what you would prefer to happen! Just remember to practice acceptance!
Sound in the form of music can be a naturally soothing tool. Instrumental music in particular can have a calming effect. Singing can also be very calming. Hard to imagine feeling anxious while singing at the same time. Even whistling can help calm, distract and control your breath.
For a faster and more profound calming effect try chanting Sanskrit. Sanskrit? Yes! Sanskrit is an ancient language that is vibrationally pure and able to affect the environment, the body, and the mind simultaneously. Here is an easy one to try. You can also just sit with your eyes closed and listen.
Smell or the power of aroma is a subtle but effective way to calm an anxious mind fairly quickly. Aromatherapy utilizes essential oils that improve our well-being and have far fewer risks than ingesting similar herbals. Here are 18 essential oils for anxiety you can try.
Taste for anxiety relief doesn’t mean gorging on chocolate chip cookies or a half-pint of Chunky Monkey ice cream! Eating according to ancient Ayurvedic principles that take into consideration the 6 tastes (sweet, sour, salty, pungent, bitter, astringent) gives more balance to both the mind and the body.
Ayurveda also gives guidelines on how to eat according to your doshas (energy) or constitution for overall health and specific ailments. Here are 3 links where you can learn more about Ayurveda:
Mental Health Retreat: Blueprint for Freedom from Anxiety and Chronic Stress
Calming a Vata Imbalance: You Can Heal Body and Mind with These 8 Tips
Touch may be the most important of the 5 senses when it comes to anxiety treatment. A tactile approach can quickly ground you.
Massage therapy not only reduces muscle tension it softens the mind and allows you to let go of worrisome thoughts.
Good company and a hug can go a long way to easing anxious moments. You can even hug yourself if need be! Time spent with animals is also very beneficial for anyone experiencing anxiety symptoms. Having an emotional support animal is especially good for those with social anxiety.
Earthing is possibly the ultimate ‘grounding’. Take off your shoes and socks and walk barefooted directly on the earth’s surface. Be it grass or sand or just plain dirt, being in touch with the earth’s electrons can ground you and leave you feeling recharged and calm at the same time.
Yoga is a highly effective solution for anxiety. Read Yoga for Anxiety: The Top 10 Tips to Deal with Stress and Panic, which includes yoga poses! Not feeling up to doing some yoga, then you will love Yoga Nidra which is more of a lying down guided meditation!
Beyond the 5 senses
All of these anxiety solutions are helpful, but if you really want to have a long-lasting and significant reduction, even the possibility of eliminating chronic anxiety, then you will want to go beyond the 5 senses and explore meditation and breathwork.
Stress exacerbates anxiety big time! Thankfully meditation and breathwork are hands down the best self-care tools to manage stress and anxiety. Let’s take a closer look at how meditation and breathwork can help everything from generalized anxiety disorder to social anxiety to depression and more...
Meditation
Meditation is a well-known means of reducing stress and anxiety. And there are many meditation options available. Here are two of the best options out there:
Guided meditations are great for both beginners and anyone who wants a quick fix. Read On Your Last Nerve? Try a Guided Meditation for Anxiety Relief Today!, which includes 2 guided meditations specifically for anxiety.
Mantra meditation techniques are meant to be a daily practice, usually twice a day. Benefits begin from the first session and build over time. Sahaj Samadhi Meditation gives you access to infinite peace and tranquility. And it is effortless to practice!
Breathwork
Deep breathing and various breath control techniques are possibly the most convenient way to deal with anxiety since you always have your breath with you! And anyone who has just taken a deep breath and let it go knows some of the power of the breath.
Why does breathwork work? When you are experiencing anxiety symptoms your breathing is faster and shallow. You are stimulating the sympathetic nervous system. This is known as the “fight or flight” response. No surprise here, you can feel it! And when you are breathing in slow, deeper breaths you are stimulating the parasympathetic nervous system. This is known as the “relaxation response”.
Sounds great! Here are 5 breathing techniques you can try and see for yourself the power of your very own breath for more mindfulness and calm.
Straw Breath This breathwork is especially helpful during a panic attack as it can quickly reduce blood pressure, though it is not a substitute for medication.
Diaphragmatic Breathing isn’t always effective on its own and is most effective when combined with cognitive behavioral therapy.
Alternate Nostril Breathing is also known as ANB works well for managing stress and generalized anxiety.
Bee Breath is excellent for reducing tension, anger, and anxiety. Click here to read more about bee breath.
Victory Breath is called victory breath because it calms an overactive mind quickly! This breath is a great tool for test anxiety.
The best of both worlds
Want the best of both worlds- breathwork and meditation? Then SKY Breath Meditation is for you! Research shows a significant decrease in clinical and non-clinical anxiety and depression! In fact, SKY is chocked full of real-life benefits like healthier blood pressure, enhanced deep sleep, reduced addictive behaviors, improved respiratory function, reduces stress hormones, and even reduces PTSD (Post Traumatic Stress Disorder)! You won’t find a better means of support to help you overcome generalized anxiety disorder issues.
Want to know more about SKY Breath Meditation? You can attend this free online introductory session, Beyond Breath. A SKY instructor will lead you in a simple breathwork technique, guided meditation and answer any questions you might have.
If you suffer from severe anxiety or panic disorder without relief from lifestyle changes please seek help from a mental health professional. Be patient with yourself. Everyone deserves to feel calm and happy, and soon you will too!
Disclaimer: This content on the Art of Living Blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition, Any links to third-party websites are provided as a convenience only and the Art of Living Blog is not responsible for their content.
Denise Everheart is a freelance writer, SKY Breath Meditation instructor, party planner, veg chef, and recipe designer. Follow her @everheartstudio4meditation and @celeplateyourlife on Instagram.
