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How to Manage Anxiety for Free with Natural Stress Relief Techniques


"How to Manage Anxiety for Free with Natural Stress Relief Techniques". I chose the word "manage", similar to the word "cope", because I am implying anxiety isn't something humans can get rid of. My own experience with anxiety and working with a cognitive behavioral therapist has led me to an acceptance that anxiety is useful. Below are two powerful, free concepts that share a lock and key to your freedom of thought, emotions, and the body. Mastering the two techniques help manage anxiety by giving the mind something else to do, simultaneously improving overall quality of life.

When anxiety becomes present it is giving you an opportunity to work on the inner relationship. I believe anxiety, like the deafening sound of screeching loud speakers, is a negative feedback loop. It is another way the mind/body connection gets your attention when something isn't quite right. Some may have lived with anxiety for years, and become accustomed to the limitations set by anxiety attacks, fears, and waves of uncertainty. How do you break the loop, the "negative feedback loop"?

1. Proper Posture; Use your awareness to check how you are holding yourself. Are you making yourself smaller or bigger? Are you holding tension in the body, if so where? Are your shoulders to your ears or slouched forward? Take notice of your posture without judgement then fix it.

Stand tall with the crown of the head to the sky, and make space for yourself.

Weight evenly distributed on feet, toes parallel and facing forward.

Hips in line with center of foot. Shoulders in line with hips.

Ears in line with shoulders.

Again, stand tall with the crown of the head to the sky, and make space for yourself.

See video for Proper Posture with Me

More on Proper Posture

2. Four-Count Breaths; Taking control of your breathing is a fantastic, quick, easy, free way to manage stress, depression, and anxiety. Same as posture, just take notice how you are breathing. Shallow or deep? Heavy exhale or short exhale? No judgement just move on to 4 count breaths.

Inhale-2-3-4.

Exhale-2-3-4.

Inhale-2-3-4.

Exhale-2-3-4.

This rhythm is natural and calms the central nervous system down. Send a powerful message to yourself by just focusing on your breath. See video here

An article published by the Mayo Clinic stated, "Many studies have found that deep, yogic breathing helps balance the autonomic nervous system, which regulates involuntary bodily functions, such as temperature control and bladder function. This may help ease symptoms of stress-related disorders and mental health conditions such as anxiety, general stress, depression and post-traumatic stress disorder."

Harvard Health published, "The stress response also suppresses the immune system, increasing susceptibility to colds and other illnesses. Moreover, the buildup of stress can contribute to anxiety and depression. We can't avoid all sources of stress in our lives, nor would we want to. But we can develop healthier ways of responding to them. One way is to invoke the relaxation response, through a technique first developed in the 1970s at Harvard Medical School by cardiologist Dr. Herbert Benson. The relaxation response is a state of profound rest that can be elicited in many ways, including meditation, yoga, and progressive muscle relaxation.Breath focus is a common feature of several techniques that evoke the relaxation response. The first step is learning to breathe deeply."

"How to Manage Anxiety for Free with Natural Stress Relief Techniques". I chose the word "manage", similar to the word "cope", because I am implying anxiety isn't something humans can get rid of. My own experience with anxiety and working with a cognitive behavioral therapist has led me to an acceptance that anxiety is useful. I shared two powerful, free concepts that help manage anxiety by giving the mind a break and providing the body the correct posture to feed the brain the necessities. Mastering proper posture and four-count breaths share a lock and key to your freedom of thought, emotions, and the body. Mastering them will help manage anxiety by giving the mind something else to do, simultaneously improving overall quality of life.

#SelfCare #Breathingexercise #MindBodyexercise #NaturalStressReliefTechniques #complementaryandalternativemedicine #anxiety

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Crystal Muscatello - Certified Wellness Coach and Qigong Instructor