Take a step back. Breathe. Recenter your focus.
Anxiety can take us by surprise. Whether you are aware of it or simply going through a stressful time, it’s important to find a way to relax from anxiety and bring the mind back to a calmer and more stable state.
There are many different steps you can take to naturally help restore peace and let your emotions settle.
Daily meditation
Meditation is one of the most common methods to reduce anxiety and naturally promote a softer mindset. Practising meditation daily can not only help manage symptoms of anxiety that are likely to appear ahead of a panic attack but also help induce feelings of relaxation and help manage emotions better in the long term.
There are several types of meditation to consider including guided, body scan, concentrated or even transcendental. The latter type has been proven to be the most beneficial for people who suffer from outbursts of anxiety.
During this practice, you simply repeat a mantra for 10 to 20 minutes focusing the mind on this specific positive thought to ground it. By doing so, the body slows down, the breath deepens and the heart rate lowers.
To take it further, incorporate essential oils to help the brain unlock positive thoughts. At the beginning of the practice, rub two drops of lavender essential oil between your hands. Breathe in the sweet aroma, and dive into your deepest thoughts.
Visualization
Visualisation is another common practice to restore relaxation from anxiety which can be enhanced using essential oils to trigger positive emotions. There are two ways to complete a visualisation practice.
The first one consists of picturing a place that makes you happy and feels calm. The focus is on all the elements of this image, engaging with the five senses and encouraging the mind to fully inhabit this tranquil and relaxing thought.
Another way to relax through visualisation is to picture an image of movement. For example, picture yourself by the ocean with the waves coming and going. In this practice, assign your emotions to the waves and simply watch them come in and go peacefully.
Our MĀ Secret: Dilute two drops of hemlock spruce essential oil and dab it onto your wrists. Close your eyes. Breath in. Let the mind go to its peaceful place.
Diaphragm breathing
Breathing is one of the first things to do when you feel anxiety bubbling. Coupled with essential oils, it will help focus the mind away from stressful thoughts or situations. Diaphragmatic breathing activates the natural brain's relaxation response of the parasympathetic nervous system, moving away from the fight-or-flight response of the sympathetic nervous system.
Breathe in to fill the lungs with air and breathe out as slowly as possible until you feel like the lungs are completely empty. Feel the diaphragm push down and come back up naturally when you allow yourself to breathe in again.
Our MĀ secret: Diffuse fifteen drops of MĀ Calm Master Blend while doing this breathing exercise. Close your eyes, breathe out slowly and feel relaxing vibes fill up your body
Muscle relaxation
When the mind experiences high anxiety, the body follows and contributes to the overall feeling of tension. It is also an excellent way to scan through the body and acknowledge any stressors.
Taking a moment to yourself, close your eyes and, starting from the feet, tense and relax each muscle. Working your way up, continue upwards focusing on the legs; the thighs, your abdomen, chest, arms and hands then your shoulders and your neck. Take this time to only focus on the physical sensation and the relaxed emotions which will emulate from this practice.
Self-massage
Massages are an exceptional way to relax especially at the end of a long day or simply to spend some quality time with yourself. After all, who doesn’t like to lie down for an hour or so and feel tensions go away while the mind is left to relax in peace? But did you know you could also get many of the same benefits by massaging yourself?
Using a massage oil to which you can add calming essential oils such as Ylang Ylang essential oil, start by kneading the muscles around the shoulders using the fists to work through the knots and loosens the muscles. Work your way through the neck using your fingertips up to the base of the skulls. You can also massage your scalp, taking a moment to relax and let go of any negative thoughts.
Our MĀ secret: Dilute two drops of Ylang Ylang essential oil in a carrier oil to massage yourself. Close your eyes and feel the body soften as the aroma lifts your mood and takes your mind to a tropical paradise.
Music listening
It is commonly said that music heals the soul. When dealing with anxiety, music can be a fabulous way to improve your mood as it activates reward systems in the brain to unlock positive emotions.
Simply tune in to your favourite song and let the mind wander off to a happy and relaxed place.
Prioritise activities you love
One of the most important steps to take to restore a positive mindset when dealing with anxiety is to put yourself first. Ensure you are doing activities you love, try new hobbies that appeal to your creative skills, spend more time cooking dinner or simply watch a movie you love or wanted to see.
Take time to fully disconnect, show yourself some love and kindness focusing on positive emotions to overcome negative thoughts.
If you want to learn more about how to calm down anxiety, read this article.
