Do you feel anxious because the epidemic has repeatedly disrupted many plans? When faced with many unknowns, it is normal to feel worried.
However, have you noticed any symptoms of anxiety in yourself?
- Aches and pains everywhere in the body and tight muscles
- Different thoughts are passing through my head and I cannot stop deliberately.
- Feel tired easily
- Difficulty concentrating
We can try the following two small methods to help ourselves temporarily withdraw and find inner peace.
The first step: Breathing exercises – abdominal breathing
Breathing in the chest will be short and shallow, making us more anxious. Breathing can push the diaphragm down and inhale to make the abdomen bulge. It is a long and slow breath, which can effectively regulate the autonomic nervous system and help us relax.
How to find the belly? Lie down and hold a heavy book against your abdomen. When you inhale, think about lifting the book up📖
step:
- Maintain a comfortable and relaxed sitting position and close your eyes
- Inhale through the nose to make the abdomen bulge; exhale through the nose or mouth to make the abdomen concave
- Repeat and feel your belly rise and fall. There is no need to pursue slowness in terms of speed, just maintain a speed that feels comfortable and stable to you.
🌟 Practice for about 10-15 minutes at a time
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Top 2: Progressive Muscle Relaxation
step:
- Maintain a comfortable and relaxed sitting position and close your eyes
- Fists: Clench your fists for a few seconds until your palms turn white. Relax and let your hands rest naturally on your thighs.
- Upper arms: Curl your fists with both hands and bring them close to your ears, stay there for a few seconds and then relax.
- Shoulders: Lift your shoulders up toward your ears, hold for a few seconds and then relax.
- Back: Bend your hands, push your shoulders back and inward, stay for a few seconds and then relax 18
- Legs: Straighten your legs and stretch your toes toward you until your thighs feel tight. Stay for a few seconds and then relax. Extend your toes toward the ground until your calves are tight. Stay for a few seconds and then relax.
🌟 You can adjust the steps and time as needed
Repeated practice can reduce daily anxiety levels and allow us to better distinguish the difference between our anxious and relaxed states, making our emotions more stable and helping us regulate our emotions more effectively~🌼
Link to this article: https://www.psyctest.cn/article/XJG6oE5e/
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