Anxiety could be a normal a part of life, but it can become an awesome problem for a few people. consistent with the National Institute of mental state, an estimated 31.1% of all U.S. adults will experience an psychological disorder at some point in their lives.

A little little bit of anxiety can actually be a decent thing at times; it helps keep us safe and out of trouble (our brains are biologically wired to safeguard us).

Unfortunately, there are legion people living with excessive and difficult anxiety symptoms all of the time. It’s as if their “idle” is ready too high and that they are frequently stricken by fear, panic, and self-doubt, which may cause people to feel nervous and to have interaction in thoughts and behaviors which will affect their lives and health.

Symptoms of excessive anxiety can include:

Predicting the worst outcome in situations
Avoiding risk and conflict
Having chronic muscle tension
Experiencing panic attacks
In studying the brains of anxious subjects, researchers discovered that certain areas of the brain are overactive compared to the brains of these without anxiety.
One such area is termed the basal ganglia, a group of huge structures near the middle of the brain that are involved the combination of thought, feeling, and movement similarly as motivation and pleasure.

Steps for Reducing Anxiety
So while your biology might cause you to more susceptible to anxiety, this doesn't mean that you just must simply learn to measure with it. Anxiety attacks is frightening, but there are steps that you simply can go for help control your anxiety and panic symptoms.

Practice Slower, Deeper Breathing
Slow down your breathing. many folks don’t concentrate to their breathing during an attack when their breathing usually becomes shallow, rapid, and erratic. this sort of breathing decreases the oxygen within the brain, which is able to trigger fear and panic (again, a part of our biological wiring). once you take slow deep breaths, you increase the blood flow to your brain, which is able to put you back up to the mark.

Research has found that deep breathing can have variety of beneficial effects including lowering rate, improving mood, and lowering stress.3

One way to practice deep breathing is by learning a way to breathe from your diaphragm—the area of the body that tends to urge “clenched” when we’re anxious. this can be also called belly breathing.

Guide to Belly Breathing
Lie on your back and place atiny low book on your belly.

Breathe slowly and deeply along with your belly. once you inhale, make the book go up. after you exhale, make the book go down.

Take five seconds to inhale
Hold it for 2 seconds.
Take five seconds to exhale.
Hold it for 2 seconds.
Repeat.
Do this 10 times.
You may discuss with this method as 5 x 2 = 10.

It may take a long time to induce the hang of it, but keep practicing — your brain and body will many thanks.