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Experts explain “easy ways to ease anxiety” that can be put into practice immediately.

Humans are anxious creatures, and when bad thoughts enter our minds, they can have a negative impact on ourselves and those around us, such as taking our attention away from inconsequential things, making it difficult to sleep, or even hurting someone else. James Carmody, professor of medicine and health sciences, shares simple ways to easily reduce anxiety and calm your mind.

Why we are hard-wired to worry, and what we can do to calm down

According to James Carmody, who studies the mind-body relationship and teaches it to both physicians and patients, most methods of relieving anxiety are based on simple principles. By understanding these principles, he says, we can practice “anxiety relief” in our daily lives.

Past research has shown that people feel happier when their attention is focused on their actions, not when their minds are distracted.

The reason for this lies in the brain activity functioning behind the consciousness of a person who is not focused on a task. The brain in the unfocused state begins to imagine the future, “what will be brought about and how” based on human needs. This “imagining the future” is thought to be influenced by the fact that our human ancestors thought in terms of “planning” to avoid threats and ensure survival.

James Carmody says, “What we focus our attention on is fundamental to our well-being. The foundation of mindfulness, for example, is to train the mind by focusing attention,” he said.

In mindfulness practice, we focus our attention on the sensation of breathing. It may seem simple, but the mind unconsciously resists. “It may seem simple, but the mind is unconsciously resisting. Observing yourself through mindfulness gives you real-time insight into your psyche and the ability to self-regulate your psyche,” says James Carmody.

James Carmody says, “By paying attention to your breath and observing yourself, you can also uncover your past and future concerns,” and clarify your thoughts, “What’s going wrong? and that it clarifies our thinking about “What’s going wrong? He says that we can begin to realize that hopes, comparisons, and regrets constitute anxiety in relation to family, friends, work, and money.

The daily anxiety that humans experience is due to the tension in the body associated with thoughts of loss, failure, and unfulfillment, some of which we do not even notice in our daily lives. Because of the stress caused by this, humans tend to seek reassurance in sweets, drinks, and other foods.

James Carmody says, “If you find yourself tense and preoccupied with anxious thoughts, shift your attention to the sensation of your breathing. Try it for just a few minutes. When you can focus your attention on your breathing, stress hormones decrease and feel-good hormones like serotonin and dopamine are released in the brain. The result is a natural relaxation of tension in the body and a feeling of calm, James Carmody says.

In addition to mindfulness, James Carmody also cites yoga, tai chi, cognitive therapy, and self-compassion as ways to relieve anxiety. Yoga and tai chi are characterized by attention to the flow of sensations that accompany the sequence of movements. Yoga has also been shown to reduce anxiety as well as stress and blood pressure. Cognitive therapy, self-compassion, and other forms of cognitive therapy can counteract feelings of instability by guiding the mind toward reassuring thoughts, James Carmody said.

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