3 Tips to Shrink Anxiety
Tommy and I will never forget when at a Grief and Trauma seminar by Therese Rando, that Therese asked,
"What is the premier emotion that a Child-Loss Griever experiences?"
We are finding that observation to be oh-so-true, somewhat because we are still unsure of what our grieving bodies and hearts can and cannot do!!!
So, we hope the following article from PsychCentral will be of help to many of us Child-Loss grievers as we learn to cope with that anxiety more effectively:
For instance, exercise reduces the stress hormones adrenaline and cortisol. And it stimulates the production of feel-good endorphins.
Plus, “moderate to intense exercise raises core body temperature, which is accompanied by a simultaneous reduction in muscle tension, thereby affecting the experience of anxiety.”
Ideally, you can participate in physical activities “at least five times per week for a minimum of 30 minutes,” said Maura Mulligan, LICSW, the director of the Center for Wellness at Wentworth Institute of Technology.
You might not notice significant improvement in your anxiety right away. It might take regular exercise — three to five times a week — for several weeks, she said.
For instance, yoga is “very helpful in having individuals focus on breathing techniques and quieting their mind, which are useful skills in anxiety reduction.”
Other activities you might try, she said, are: swimming, running, dancing, taking long walks, hiking and participating in classes at the gym.
This study showed the brain mechanisms involved in bringing anxiety relief while meditating.
Positive changes have even been observed when meditators aren’t meditating.
“You can meditate inside or outside, any time of day or night, as long as you won’t be disturbed.”