Every person must have been in a difficult situation that causes feelings of panic, worry and stress gathered together. Usually the emergence of these feelings is accompanied by a racing heart. because limitations to quality and affordable health care. In this case, applying the method of calming the heart is the key to overcoming it.
How to calm the heart
A number of these ways you can do when anxiety or panic is difficult to control and you can not calm down. Here are some ways to calm your heart that you can try to stay calm even in difficult conditions.
1. Adjust the breath
Breathing is the number one and most effective way to calm the heart to reduce panic and anger quickly. When you are anxious or angry, you tend to breathe fast and short.
There are various breathing techniques to help you calm down. One of them is three-part breathing. The application of this breathing technique requires you to take a deep breath and exhale while relaxing your body.
Once you feel comfortable with deep breathing, you can change your breathing and breathing ratio to 1: 2 or slow down your breath.
2. Avoid negative thoughts
One part of feeling anxious or angry is having irrational thoughts that always make no sense. These thoughts are often negative in nature. When you experience this, stop and try to think long about the effects before doing things that are not desirable.
3. Remove the cause of feeling uneasy
Another way to calm your heart that you can do is to vent your feelings to positive things, for example by exercising. Doing various physical activities can release serotonin to help you calm down and feel better. Besides sports, you can also do meditation or participate in social activities.
4. Visualize yourself calm
This one method requires you to practice the breathing technique that you have learned. After taking a deep breath, close your eyes and imagine yourself calm.
Imagine your body relaxing and yourself being able to go through situations that cause stress or anxiety by staying calm and focused.
By making a mental picture of how it feels to stay calm, you can refer back to the visualization when you are worried.
5. Listen to music
Whenever feelings of anger or anxiety increase, try plugging headphones into your ears and listening to your favorite music. In fact, listening to music can have a very calming effect on the body and mind.
6. Change your focus
Leave the situation or cause of feeling uneasy. Try to look the other way, get out of negative thoughts, or get out of the room.
This is done with the aim that you can still think clearly. You are not advised to make decisions when you are angry or anxious.
7. Relax the body
When you are anxious or angry, these feelings can make every muscle in your body tense. Practicing muscle relaxation can help you calm and concentrate.
To do this, lie on the floor with your hands on your side. Make sure your feet are not crossed and your hands are not clenched. Start with your toes and tell yourself to release the negative feelings. Slowly go up to the body part until it reaches the head. Do it regularly and repeatedly.
8. Make writing
There are some people who when angry to find it difficult to talk. If you also experience it, try to take a journal and write down your thoughts. Don’t worry about the grammar and punctuation, just write it. Writing helps you get rid of negative thoughts.
9. Looking for fresh air
Temperature and air circulation in a room can increase your anxiety or anger. If you feel the room you are occupying is hot or stuffy, this can trigger panic and feelings of uneasiness.
Try to go outdoors and get some air. Not only does it help calm you, fresh air can also get rid of obstacles that interfere with the thought process when anxious or angry.
Those are some ways you can do to calm the heart. If the above method can not make your heart calm, it never hurts to consult this problem with a psychologist to get the right treatment.