When you have trouble calming your mind

You are undergoing a lot of stress in your day to day life now and the most prominent physical symptom is “difficulty in breathing.” When anxious, individuals feel short of breath and feel like they are not able to breathe normally. Deep breathing exercises that can be practiced at home can help ease shortness in breathing. Some of the strategies that should be followed while doing breathing exercises are:

First of all sit comfortably in a chair. Keep back straight, and shoulders in a relaxed position. One hand should be placed over the stomach, while the other hand lay over the chest. This positioning of the hands can make one feel breathing while doing the exercise. The person’s mouth should be closed. While breathing, the inhalation process should be slow and deep and should be done only through the nose. Count from 1- 10 slowly while inhaling. It is difficult to count till 10 in the first try of the exercise. Therefore, it is encouraged to start with a small number and increase the count with practice.

During inhalation, along with counting, one should notice the body sensations. The hand on the chest should not move, but one should notice the hand on stomach rising. After completing the chosen count, one should hold the breath for few seconds. The exhalation in this exercise should be done through mouth. It is also a slow process that is to be done by counting up to 10 seconds in mind. Feel the hand placed on the stomach moving in, indicating the movement of air outside. Continue this exercise for at least 10 times a day, focusing on steady and slow pattern of breathing.

I have experienced that more the practice, the more a person learns to control breathing, which can be initially uncontrollable. Read more on Anxiety Relaxation Techniques here. Relaxation Techniques to Reduce Stress and Anxiety. Meditation is an excellent and effective way to relieve mental stress, anxiety, uncontrolled thoughts, restlessness, insomnia and other mental conditions. Medications, drugs, and therapies are some options people seek for help. There are more natural ways to deal with mental disturbances and disorders, such as meditation.

When a person’s body is relaxed in the meditated state they feel less stressed, tense, and their mind is at ease. The person tends to recognize that they are in control and gives the person a chance to take a break during their busy day and rids certain stressors. Meditation diminishes bad thoughts and helps people heal from anxiety symptoms. Overall a person who habitually performs meditative acts will be a better rounded person. Here you will find step-by-step guide to some simple yet effective techniques of meditation.

Another important thing to do is progressive Muscle Relaxation. Since mental stress and anxiety accompanies muscular tension, one can effectively reduce stress and anxiety by learning to relax muscle tension. How to do Progressive Muscle Relaxation is again to sit in a comfortable chair. It would be ideal that has armrests. It can be done lying on a bed as well. Get as comfortable as possible please do not use shoes or tight clothing. Do not cross your legs. Take a complete deep breath. Do it very slowly. Alternately tense each specific muscle group for about 5 seconds and relax. You should concentrate on feeling the muscles, specifically the contrast between tension and relaxation.

The other important tips for calming your mind are, there are certain things which you need to adapt in your daily routine that would do wonders for you. Like eating slowly. Yes it affects our digestive health and our brain too. Also walking slowly. Yes, walk slowly and for this you have to make sure that you're always before time at any place, so that you don't have to rush. Typing slowly on phone. You don't have to reply to everyone very fast. Take your time and think for a reply and then type it slowly. No one's gonna feel bad if you reply late. But yeah make sure that you reply.

Important also to remain active physically by doing a jog, run, walk or drive. If you can run then it's really good, well if you can't run then just walk a mile or if you can't do both then just drive on a lonely road in the late night. Start your day with Water. Make sure you keep a bottle of water next to your bed. So that when you wake up, you drink at least a litre of water in the morning. Stay blessed! #kishoreshintre #possessedbywritingspirit #ks1100articles #proudtobeindian