4 Exercises for Anxiety Relief

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4 Exercises for Anxiety Relief4 Exercises for Anxiety Relief

Anxiety is one of the most common mental health issues today with about 18% of the population suffering from some form of anxiety at any given time (Mental Health America, 2015). It’s normal to feel anxious about getting an annual physical or before starting a new job; however, when anxiety becomes excessive and starts affecting your everyday life, it may be time to seek professional help. Fortunately, 4 simple exercises can reduce anxiety at home.

What is Anxiety?

Anxiety may be described as a feeling of uneasiness or dread often resulting in physical symptoms such as rapid breathing, increased heart rate, tightness in the chest, trembling hands, and sweaty palms. According to the Anxiety and Depression Association of America (ADAA), anxiety triggers the release of hormones adrenaline and cortisol. Higher amounts of cortisol can cause fatigue, insomnia, depression, appetite changes, or weight gain.

Common symptoms include:

– Palpitations (racing heart)

– Sweating

– Trembling hands

– Feeling lightheaded and dizzy

– Difficulty in breathing, feeling like your throat is closing up, and chest pains

– Nausea and/or abdominal pain that feels like you’re going to vomit or have diarrhea; headaches; irritability

– Anxiety attacks (not the same as panic attacks)

– Feeling that something bad is about to happen, even if you’re not sure what it is

How to Reduce Anxiety at Home through Exercise

The most effective way to reduce anxiety at home is through regular exercise. A health blog post on this website also recommends incorporating CBD into the routine as it also helps reduce the anxiety level. Physical activity is also much better than taking medication; however, keep in mind that exercise cannot replace your doctor’s visit.

Breathing Exercises

The first exercise is breathing techniques. Our breath is something our body does automatically, but it can also be used as a tool to reduce anxiety at home.

– Sit or lie down comfortably.

– Inhale deeply through your nose for the count of five.

– Hold your breath for a few seconds as you relax all those muscles that you tensed when you started to feel anxious.

– Exhale slowly through your mouth making a “whoosh” sound for a count of five.

– Repeat three times.

The breathing technique may immediately make you feel dizzy or lightheaded, but it’s normal and will pass in less than a minute. This exercise can be repeated as often as needed to reduce your anxiety level.

Worry Time

Next, set aside some time each day to worry. Worrying can be helpful because it gives you problem-solving ideas, but worrying all the time leads to more anxiety.

– Schedule “worry time” at least once a day for fifteen minutes.

– During those fifteen minutes write down your worries on paper without stopping or looking back. Keep writing until the fifteen minutes are up or your hand cramps

– Once time is up, stop writing; you do not need to read what you wrote.

– During “worry time” if something occurs that needs immediate attention, take care of it then and there.

Exercise

Find a physical activity that you enjoy and that does not cause you to feel self-conscious. It’s best to find something that requires movement over a long period of time, such as going on long walks with your dog or playing catch in the park. Exercise daily if possible; if not, exercise at least 3 times a week.

Deep Breathing

The last technique for reducing anxiety at home is deep breathing. This technique can be done anywhere and anytime you feel anxious.

– Sit or lie down comfortably.

– Place one hand on your chest and the other on your stomach. Take long, deep breaths for a count of five.

– Breathe out slowly counting to five.

– Repeat 3 to 5 times.

The purpose of these exercises is to reduce your anxiety level, not cure it completely. In order to have a complete recovery from anxiety, professional help should be sought. These exercises can be used to reduce anxiety in the short term, but should not be used as a replacement for therapy.

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Top 4 Reasons To Go For Luxury Vacations & Villa Rentals In HawaiiTop 4 Reasons To Go For Luxury Vacations & Villa Rentals In Hawaii

In the US, lots of individuals fantasize regarding going on high-end holidays & rental property leasings in Hawaii. Certainly, that’s not exactly an American fantasy. Still, the fact remains that out of the more than 8 million tourists who go to the Hawaiian Islands annually, regarding 60% of them are from the landmass United States.
It’s pretty noticeable why a deluxe holiday in a private rental property is so appealing. You get the personal privacy and the features, and also you can make sure you can loosen up the way you intend to. It ought to likewise be quite clear why you would certainly intend to go to Hawaii. If you’re still uncertain, you must think about several of the much more typical reasons individuals flock to these islands each year:

The beaches
The very first photo that comes to mind when you hear “Hawaiian getaway” is the coastline, probably with hand trees behind-the-scenes. What’s truly great about Hawaiian coastlines is that there are more than 400 of them as well as you have 750 miles of shoreline to choose from. They’re also all public beaches so you have every opportunity to check out the beaches that capture your fancy.
If you desire the proverbial white sand coastline, Hawaii has them. As a matter of fact, the beach sand can be yellow, black, red, and even environment-friendly (for at least one beach). These coastlines are all full of life and filled with lots of individuals if you enjoy people-watching, though some are instead less populated so you have much more privacy. Also the mere idea of just lying back in a lounge chair with a drink in hand, appreciating the wind as well as the views, is truly comforting.

The sea
While developing sandcastles, playing volley ball, and also just simple lounging can be enjoyable as well as relaxing, the sea water supplies numerous leisure opportunities that can actually enliven your remain. Hawaii is famed for its surfing however then there’s additionally scuba diving and snorkeling. You can ride jet skis and also go windsurfing. You can also work with a boat and go fishing.
The waters of Hawaii are beautifully clear and you have plenty of colorful aquatic life to see. There are coral reef fish, monk seals, and environment-friendly sea turtles to mesmerize you. If you want, you may even reach see sharks.

The weather
Hawaiian weather is a heaven with nearly constant temperatures all year long. It’s dry during the summer period as well as it rains a fair bit during the winter months. Nevertheless, in some locations, it’s as if the sunlight radiates daily of the year. It’s not at all uncomfortably warm specifically when you’re on the beach as well as the profession winds give you soothingly cool down winds.

The people
Vacationers that have experienced the instead diffident manners of some people in other countries (like France) will certainly find it revitalizing to encounter the famous kindness of the Hawaiian individuals. The Aloha spirit is ingrained within their society as well as technically there’s also an Aloha legislation that needs people to be pleasant to visitors. It’s not that the legislation is really required, though it does help maintain their government officials from being too bad-tempered.
Part of the reason for this almost state-wide affability is because virtually the entire state is entailed or connected to the tourist sector in some way. Almost every family members in the islands has a relative who works straight with the tourist market. So everyone has a risk in keeping the state so suiting for visitors.

Final thoughts
Those are just 4 of the main reasons why people go to. There are others, such as the volcanoes, the history, as well as the society. Hawaii is a state where every cultural group is a minority. It’s a true melting pot where practically a 4th of the population can claim origins to a minimum of two societies as well as it’s a fusion where citizens as well as visitors can commemorate the good life in Hawaii.