It can be hard to think clearly when you feel anxious. Sometimes anxious thinking can make us believe harmful thoughts that are untrue or make us do things that make our anxiety worse. It can be helpful to break or interrupt your anxious thoughts so you can think clearly and react appropriately to your thoughts. There are countless ways to activate our body’s relaxation response, but the goal is always the same

Progressive muscle relaxation is based on the idea that it’s hard to be tense when your muscles are relaxed. This exercise is performed by methodically tensing and relaxing 16 different muscle groups, one by one. During 2017-18 all children at St Peter’s began to access CalmBrain – the impact of this has been positive. The staff have found the system extremely easy to utilise and navigate. The pupils clearly enjoy their sessions and are fully engaged. The atmosphere within the school is calm, purposeful and respectful. Whilst this has always been the case at St Peter’s, we do believe that the impact of Calm Brain has been to compound and expand this. Why is this? One possibility is that the mental demands involved in taking part in stimulating activities keeps people’s thinking skills sharper. However, it could be the other way round: that people who have retained their thinking skills better in older age are more able to keep taking part in more mentally demanding activities. Even in studies that follow people over time, it is often difficult to tell these options apart. Bonus points if you engage with a funny friend who can help you laugh for added stress relief. 22. Spend time with a pet While these exercises can be helpful tools on their own, they may be more effective when combined with other improvements to your sleep hygiene, such as maintaining a consistent sleep schedule and cultivating daytime habits that promote sleep.It would be so simple if we just had an off switch for our brain. But there are reasons why it sometimes just keeps going, and going and going … often at the wrong times. How do you cut off the endless reel of images and thoughts running through your head before bed? Your brain responds directly to neurotransmitters – little chemicals inside your body that send messages to your brain about how you should feel, think, act, and more. Many neurotransmitters have been linked to anxiety, including: While the frontal cortex is awesome, there’s a central character living here that represents the true sage of the brain. It resides in the very front of this area, and is the newest part of the frontal cortex, meaning that it’s the most advanced part of the already most advanced part of the human brain. Unsurprisingly, looking at a bright screen that has access to all of the world’s information all at once before bedtime can absolutely trigger or worsen your racing thoughts.

Another way to engage the body’s natural relaxation response is to use visualization exercises. These techniques rely on using mental images to create a sense of well-being in the body, which can reduce stress and help you fall asleep. Body ScanOn the flip side, you can also have a separate, more positive journal that focuses on gratitude. “Engaging in gratitude right before bedtime results in a calmer body and more positive pre-sleep thoughts,” notes Dr. Drerup. Reconnect with your body However, you should avoid physical activity that includes the expression of anger, such as punching walls or screaming. Really, stop and sniff ’em. Keep a fresh jar of your favorite variety near your workspace or in the living room, and take a whiff whenever stress strikes. 34. Try aromatherapy

You can ask your doctor for a referral to a psychologist or other mental health professional who uses Head for the crisper. The odor of sweet orange can help decrease symptoms of anxiety and improve mood, research shows Dosoky NS, et al. (2018). Biological activities and safety of citrus spp. essential oils. DOI: 10.3390/ijms19071966. Take your time and peel a nice juicy one for a dose of calm. 36. Brew some beans Nazari R, et al. (2012). Effects of hand massage on anxiety in patients undergoing ophthalmology surgery using local anesthesia. DOI: When it comes to neurotransmitter production, the truth is that cause and effect are rarely known. It's often impossible to distinguish between poor neurotransmitter balance as a result of life experience, or poor neurotransmitter balance as a result of genetics. Both can occur in anyone living with anxiety, and in some cases a combination of both may be responsible for anxiety symptoms. Anxiety and Brain Activation Something pushed you over the edge. Whether your kids are screaming at each other again, you had another work project dumped on your lap, or your spouse said something insensitive, you may want to know how to calm yourself down in these moments.

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Body scans are a type of meditation that feature a slow, focused attention to different parts of the body. Once you’re lying comfortably in bed, try these steps for a relaxing body scan: Going through various “what if” scenarios in your head, such as, “ What if I forget my keys tomorrow?” or “ What if I leave the stove on?” Autogenic Training takes you through the same steps as the body scan, but adds in self-statements about heaviness and warmth in each part of the body. The idea is that, with practice, you can begin to calm different parts of your body at any time. Here’s how it goes: