One of the best treatments I learned that made a huge change in my anxious life would be meditation. It is my quick fix and my natural shield from an incoming episode. There are different meditations techniques that you may make use to fight off your condition. However, you have to try the different tactics to find one that would suit you. Hence, allow me to share with you my easy meditation techniques that allow me to manage my anxiety.
Let me just tell you why there is a need for meditation in managing your anxiety. You might have noticed that when you are having condition, your breathing is the first thing that is affected. You usually find it difficult to breath due to palpitation or choking-like sensation. Once your breathing becomes a problem, the scenario starts to get pretty ugly.
There are numerous kinds of symptoms. You may feel palpitation, sweating, sensation similar to choking, dizziness, and nausea. All of these will subside once you have brought your breathing back to its normal state. Meditation would be the solution that you can quickly apply and see great results. Aside from this, the overall state of your body will improve.
The simplest kind of meditation tactic I utilize is the inhale-hold-exhale technique. Whenever I feel that an episode is coming, I find myself a silent spot in the house. Actually, I no longer find a spot because I have allotted a corner in my bedroom where I could meditate. I simply put a mat on the floor, put on the dim lights, and play a soothing music. The music and the dim lights are optional. You may use a lavender-scented candle instead. Lavender is known for its relaxing properties.
Now that I have controlled the environment, the next step would be the proper position. You have to sit up straight. You may opt to lean on a wall or not. Close your eyes and put your hands on your lap. Divert your attention from your worries and stress. Try to take note of your breathing. Be aware of your surroundings. Smell the scent of the lavender. Simply focus on the sensations around you. If you realize that you are over-stimulated, try to turn off the lights or the music.
Once you have freed your mind of the worries, you may proceed to breathing exercise. Inhale while you do mental four mental counts. Do this using your nose. Fill your lungs. You will feel that your chest will expand and your tummy too. Then, hold your breath for 7 counts. If this is too long, you may cut it short to 5. After that, exhale for 8 counts using your mouth. Don’t open your mouth too much. Just leave it slightly opened as you breathe out. I usually do this for 7 consecutive times. Then, I check my pulse and breathing if it has subsided.
Another meditation technique that I use is similar to the measured breathing exercise I mentioned awhile ago. Do the usual preparations. The changes would be on the breathing itself. Breath in sharply with your nose, one short and one long breathing. Hence, you will be having 2 consecutive inhalations. Hold your breath for five seconds. To exhale, you have to do one sharp and short breath out, then a long one. Again, you will be exhaling twice. I also do this for 7 consecutive times before I check my breathing.
Remember, as you inhale, fill your lungs. When you exhale, rid of the bad vibes, stress, and concerns. Flush them out of your body. These easy meditation techniques will definitely help your manage anxiety.