Today whole world is under tension, under pressure, under fear. What will happen, no one knows. And that’s why anxiety prevails. Anxiety is something which is fine if it is a temporary phenomenon. You have an anxiety that I have to reach to station, come on do things quickly. That is beautiful. You will be focused, you will be doing the things very well. But when anxiety becomes your habit, for everything we create anxiety.
Now that is dilapidating. Your entire focus on any work is gone, sleep is gone, hunger is gone, everything is gone. And that brings immunity absolutely low down. And that is what should be very bad. We should totally avoid these things because we are harming our own self. Covid has created lots of mental health issues in our society and that is very very wrong.
What are the types of anxiety disorders?
There are several types of anxiety disorders, including:
- Generalized anxiety disorder (GAD). People with GAD worry about ordinary issues such as health, money, work, and family. But their worries are excessive, and they have them almost every day for at least 6 months.
- Panic disorder. People with panic disorder have panic attacks. These are sudden, repeated periods of intense fear when there is no danger. The attacks come on quickly and can last several minutes or more.
- Phobias. People with phobias have an intense fear of something that poses little or no actual danger. Their fear may be about spiders, flying, going to crowded places, or being in social situations (known as social anxiety).
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So here are five steps on how to deal with anxiety.
Stay physically active
In anxiety, mind is too much active. Mind is thinking unnecessarily. There is no specific thing to think. So stop thinking. Rather physically become active. When mind is weak, body has to take charge. So physically person should be very very active during day. See to it that you are not sitting idly to think about.
When you are physically active, it should be a constructive physical activity where you are doing some walking, running, climbing, playing games. You are into physical act and doing lots of work in the house in all this scenario. So try and be active physically and you will be handling anxiety very well.
Direct mind to different things
Understand that mind is job is to think. So mind is going to think. But think something different. Look at nature, understand nature. Try and learn singing, dancing and instrumental music and these are the areas where mind could be getting involved.
Yogendra Pranayama 4 (Diaphragmatic Breathing)
In yoga they say that mind and breath they go together. Control your mind by controlling your breath. So here there is a pranayama which is beautiful to control your mind. Here you lie down. It is called as pranayama number four. You lie down, bring your legs closer and keep your one hand on your abdomen and breathe in when you bring your abdomen up.
Breathe out and abdomen goes down. Fully focus on breathing in and breathing out slowly. This is like meditation. Just go on doing this for some time. Whenever there is anxiety, do this pranayama and anxiety will go like this.
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Pavanmuktasana
Anxiety creates lots of tension in abdominal region. Your digestion is disturbed, gases are formed, acidity is formed and that should be handled. And so here is a very beautiful asana in yoga which is called as pavanamuktasana. Here you lie down on your back and then lift your leg up while inhaling and bring it closer to your stomach. Give a compression on your stomach. Stay for some time. Come back to normal position.
Do this with the other leg and then do with both the legs together. Master this asana. This would really help in overcoming anxiety very easily because the issues of anxieties are handled here in your body and so you will feel lots of benefit because of this.
UtkatasanaAnother asana which would strongly recommend is utkatasana. When you are standing straight, stretching your arms in front, breathing in and while breathing out, squatting down. This sitting down and then getting up inhaling. This sitting down and getting up, it is beautiful exercise to keep your heart healthy, your circulation healthy, your blood pressure would be very much in normal condition because you are increasing the exercises to your extremities. Circulation to your extremity would help all those reasons and so because of anxiety, diseases just come in and by doing these things, you will prevent all these diseases.