A worried mind can feel like a storm that never ends the thoughts, especially in tension. It is typical to feel stressed when faced with tight term, important meetings or unexpected challenges. However, you do not need to let control of control. Try these practical and known practical advice that can really soothe your mind and regain control that you have.
Try breathing techniques 4-7-8
When anxiety, your breath becomes shallow, weakening stress. A simple method is 4-7-8 breathing technique. Inhale your nose for 4 seconds, hold your breath for 7 seconds and exhale slowly for 8 seconds. A recent learn Published in 2023 shows that fast breathing can reduce stress effect when combined with slower or holding steps. This slows down your heart rate and signals your brain to relax, helping you feel more control within a few minutes.
‘Platform’ with your senses
The grounding technique can pull you out of spiral thoughts. Method 5-4-3-2-1 is a great example. Note: 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell and one thing you can taste. This simple exercise turns your mind to the present time and reduces anxiety.
Chewing gum or snacks on crispy foods
This may sound strange, but chewing gum or eating crispy foods can soothe the mind. The action of chewing your brain thinks you are in a safe space, reducing tension. A study published in “Nutrient“In 2023, there are some interesting but positive links between eating hard food (or eating hard food) and neurological cognitive performance. Choose healthy options like nuts Or carrots to feel both grounded and nurtured.
Progressive muscle relaxation (PMR)
Stress accumulates in your body when you are worried. Mechanical relaxation is a technique that you stress each muscle group (such as hands, shoulders or legs) for 5 seconds and then release. It helps you release your physical stress, making your mind more calm.
Write a ‘worried list’ before going to bed
At night worries can be especially difficult. Try writing your problems on paper before going to bed. List them to help clarify your mind and prepare you to solve them properly the next day. Combine this with a gratitude list to convert your point of view to something positive.
Use ice bag or cold water on your face
Apply something cold to your face that activates diving reflexes, a natural reaction soothes your nervous system. Cold water on the face or holding an ice bag on the forehead or cheeks for a minute. This technique is especially useful in panic attacks.
From Frazzled to concentration: strong hack to calm your mind
Try to ‘think box’ clearly
When your mind feels like a mess, try thinking. Imagine putting stressful thoughts in a separate spiritual box. The address of a box at a time instead of trying to handle everything at the same time. This technique simplifies your thinking process and helps reduce overwhelming.
