The best tips to stay calm and avoid a spiral of anxiety

Anxiety and stress are a factor of life, but for some people, anxiety can occur more frequently and last longer. It can interfere with daily life and cause problems that go far beyond the actual cause of the anxiety. Approximately 40 million adults in North America suffer from an anxiety disorder. And for the first time, the new generation, Gen Z, is experiencing greater levels of anxiety, even though all studies show that we live in a safer world. There are ways to prevent it, but sometimes it creeps up and suddenly you're in the middle of it and don't know what to do. Here are the best tips to stay calm and avoid an anxiety spiral.

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It can be difficult to pinpoint the moment when anxiety spirals out of control. That's why anxious people sometimes play out different scenarios in their heads, each one less likely than the other, but all equally distressing. There are certain steps you can take to minimize stress levels.

Deep breaths

Deep breathing—or diaphragmatic breathing—can help manage anxiety, as shallow breathing is an early symptom of spiraling. Deep breaths, especially those from the diaphragm, oxygenate the body and ground you in the present.

To learn how to use your diaphragm to breathe, place one hand on your chest and one hand on your stomach and begin to breathe deeply. The hand on your stomach should move with each breath, while the hand on your chest should remain relatively static. Try these breathing techniques whenever you feel anxious.

Complete a physical task

If you're feeling anxious and nervous, try doing a physical task, like washing the dishes, mowing the lawn, or cleaning out your closet. These tasks allow for a brief escape from your thoughts and put some distance between you and the story your brain is trying so hard to tell you. Additionally, the actual act of cleaning and decluttering can lift your mood, help you move more, improve your concentration, and make you feel more in control of your environment.

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Distract yourself

Depending on the type of anxiety you're experiencing, try other types of distraction, like watching a movie or listening to music. If you need something more engaging to keep your mind from getting out of control, try playing a video game with headphones. Video games require you to use your body and your brain at the same time, which is why they're the ideal distraction for many people.

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CBD

CBD has stronger anti-inflammatory properties than THC, so CBD-dominant products could reduce anxiety by inhibiting inflammation in the brain and nerves. Although more research is needed, there is evidence that CBD has a calming effect on the central nervous system.

Try to stay present

Try different methods to help you stay in the moment, whether it's closing your eyes or tensing and relaxing your muscles. These techniques are very common for keeping you grounded and in the moment. They can help stop anxious thoughts trying to distract you from what's happening.

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Monitor your thoughts

Keeping track of your thoughts can help prevent anxiety spirals by identifying where your triggers are. Try to pay attention to your moods. Are you feeling irritable? Has another person's behavior been stressing you out? Noticing how you are feeling in the moment can help you identify what triggers your anxiety. Tracking behaviors is a very common and helpful exercise that allows you to get to know yourself better and avoid sneaky attacks from your emotions.