Anxiety is an emotion that arises in situations that the brain perceives as danger. When there is anxiety, the brain's alarm system (amygdala) activates because the brain perceives a threat, and therefore, the mechanism that controls the brain's cognitive abilities such as thinking and decision-making (prefrontal cortex) loses its function. In case of anxiety, the individual panics, cannot make the right decision, cannot think, and even some physical symptoms (sweating, increased heart rate, dizziness, accelerated breathing, etc.) are seen with the effect of the body. As humans, there is no superpower in the sense of seeing or knowing the future, the more future-oriented an individual is, the more prone to develop anxiety. Uncertainties and what may happen in the future worry people. Usually in such situations it is not possible to calm down or keep calm; however, this situation can be overcome with certain techniques.
One of the most used methods to relieve anxiety in situations where anxiety is most intense is the 5-step method. This exercise can be used especially in anxiety attacks or when experiencing a panic state, that is, when the mind is going back and forth with many anxious thoughts. The most important reason why this exercise works is that it helps to bring us to the here and now.
Before you start the exercise, you will be ready for the exercise as you focus all your attention on your breath and breathing comfortably will relax you. Slow breathing will help you become calmer as it will calm not only the body but also the mind.
The exercise consists of 5 steps:
Identify and focus on 5 things you see around you
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Identify 4 things you can touch next; it could be your hair, or the floor you're sitting on, or your feet
Next, pay attention to the 3 things you can hear, they must be what you hear outside of your body
And then find 2 things you can smell; you can get up from your seat for this
Finally, feel 1 thing you can taste, you can even pay attention to what it tastes like in your mouth
After completing it all Then remember to take a deep breath and exhale slowly� n.
And enjoy the calm...
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