Simple, Powerful and Natural Ways to Reduce Anxiety…

Anxiety is the mind and body’s response to stress or danger causing unpleasant feelings of worry, fear, and discomfort. Many people are affected by anxiety ranging from chronic anxiety to situational. Anxiety not only causes mental distress, but it can reap havoc on physical health contributing to many symptoms and diseases, often left unexplained.

Though anxiety is originally a natural protective response, some wonder why anxiety is so prevalent in our society today. In today’s world we are so bombarded with technology, convenience, and expectations that most people’s minds are literally trained and rewired to live in either the past or future. When one has constant worry about either past or future events, it becomes very difficult to live in the present moment, leading to constant fear and worry.

The American Psychological Association has determined through many studies that mindfulness is one of the most effective treatments for anxiety. Mindfulness is essentially training your mind in attention and acceptance. The mind is trained over many practices to direct attention to the present moment or a specific focus so that the induvial can control the mind and avoid an out-of-control unrealistic experience. The mind is also trained with acceptance. When feelings and thoughts are accepted instead of constantly judged by the self there is peace that permeates the soul and space provided for real change. Let’s look at a few simple ways you can begin the process of mental control…

First, focused mindfulness. Take a moment to find a comfortable position and draw your mind to your breath. Don’t judge or force the breath just notice it. Anytime your mind starts to wander, accept it, and then bring your attention back to your breath. You will have to do this often. Maybe even every second at the beginning. Just think of it as exercising a muscle. Every time you put your foot on the next step your muscles get stronger. It is the same thing with the mind. Start with this exercise for 5 minutes and slowly work yourself up to an hour or even more when possible. But even 5 minutes of daily practice will offer you noticeable improvements.

Next, breathing. Most of us forget to breath and hold our breath through much of the day, especially if anxiety is involved. Oxygen is so important to every cell of our body to maintain life and health. When we forget to breath, we are sending our bodies into a constant fight or flight mentality, leading to severe or chronic anxiety. Take a moment to relax and then begin to inhale and exhale. Keep the rhythm going at a steady pace without taking a break between inhale and exhale. Work up to 30-40 breaths and then exhale and hold the breath. Aim for 30 seconds and then continue to work up to a minute or more. On your deep inhale hold it for a few seconds and then release. You may repeat this exercise until you begin to feel a deep relaxation and calming of the body and mind. Don’t judge or try to get rid of any sensations your body and mind are feeling during this exercise. Just accept and enjoy the vitality and peace of the body becoming filled with life giving oxygen.

One more simple thing you can do is to support the nervous system with gentle herbs and supplements. It is very important for each person to research and talk with their doctor before beginning any supplements. A few that are generally gentle and helpful are Catnip, Chamomile, Lavender, Oxeye Daisy, Valerian, and Hops. There are a variety of choices, but these might be a good place to start. Supporting the body and mind in relaxation can give you a more successful experience as you use mindfulness and breath to rewire your body and mind to a state of harmony while living in the present.

For full and unlimited access to yoga and mindfulness sessions, including my latest session on “Reducing Anxiety,” visit the video library at wholelifemindandbody.com.