After the much-appreciated Inside Out movie, its sequel Inside Out 2 is finally in theatres. The animated film by Pixar continues to explore the emotional landscape of Riley, who is now a teenager, as she explores the complexities of being an adolescent. The latest installment introduces new emotions such as anxiety and envy and provides insight into the kind of impact these emotions have on a teenager and how to manage and understand them better. That being said, here is a quick guide to coping with anxiety and letting joy take the stage.
1. Breathing exercises
At a moment when your mind is clouded and emotions are all over the place, the best thing to do is just take a moment to breathe. Inhaling for four seconds, holding for four, and then exhaling for four seconds can help calm your mind and give you a second to gather your thoughts and ease the panic and anxiety. Such breath regulation exercises can be performed anywhere at any time making them a convenient tool to cope with anxiety.
2. Socialize
Distracting yourself from anxious thoughts could be a great trick to subdue anxiety. And the best course of action for that would be to go and socialize with friends or strangers. Positive interactions with people can give the necessary emotional support and can thus improve mental health significantly. Engaging with others can provide necessary distractions from anxious thoughts and create a sense of calm and belonging.
3. Avoid alcohol and caffeine
When anxious, people tend to often rely on alcohol to drink their woes away. But Alcohol, while it may offer temporary relief, alters the levels of serotonin in the brain leaving you more anxious than before. Caffeine, on the other hand, increases blood pressure and adrenaline making the anxiety worse. It can also disrupt the sleep schedule and hence eliminating caffeine and alcohol can better help manage anxiety, stress, and panic.
4. Fix your sleep schedule
Sleep is closely associated with anxiety. Lack of sleep can induce anxiety and sleep deprivation as a result of high-functioning anxiety. It is an endless loop that can only be broken with adequate rest and exercise. A healthy sleep schedule with proper sleep can improve your quality of life and as a result, can help regulate stress and anxiety.
5. Exercise
Physical exercises can be another simple yet effective way to manage anxiety. Physical activity can keep your mind engaged, stimulate endorphins, and promote better sleep patterns which can support your mental health and regulate anxiety and panic disorders.
6. Yoga and meditation
Yoga and meditation have proven itself as effective strategies for regulating anxiety. Ancient practices that have stood the test of time, yoga and meditation are a combination of controlled breathing, gentle stretching, and physical movements which have been proven to release tension and enhance overall emotional well-being. Incorporating yoga and meditation into your daily routine can have a positive impact on your life significantly and improve your quality of life.
7. Journal
Often writing down your thoughts and confusions can give better understanding and clarity on the problem or the cause for anxiety and stress. Journals offer you the perfect outlet to write down your thoughts and emotions to gain clarity and improve self-awareness. Journals are an effective medium to manage anxiety and stress and are an effective tool for anyone dealing with anxiety-induced challenges.
8. Digital detox
In an era of the internet, smartphones, and social media, the continuous supply of information can be overwhelming at times and as a result, can induce anxiety. A digital detox, or voluntarily cutting off social media and other technological distractions can provide the necessary respite from stress and anxiety.
9. Aromatherapy
A simple and often less acknowledged method to cope with anxiety is aromatherapy. Smells and scents have a way of triggering emotions. Essential oils like lavender, chamomile, and sage have calming properties that can promote a sense of calm and alleviate anxiety. Incorporating such scents into your daily routine can reduce anxiety and promote well-being, improving the overall quality of life.
10. Seek medical help
The best thing for managing anxiety disorders would be to seek professional expertise to diagnose, treat, and alleviate symptoms of anxiety. By consulting with medical professionals, individuals can get personalized care, guidance, and access to resources to successfully manage anxiety and improve mental health.