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Chaning your diet



Lion's Breathing

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Strategies to mitigate effects of mental health disorders


Abdomen Breathing

The following steps should all be carried out in the cycle of one breath:

  1. Make a whooshing sound, exhaling completely through your mouth.
  2. Next, close your lips, inhaling silently through your nose as you count to four in your head.
  3. Then, for seven seconds, hold your breath.
  4. Make another whooshing exhale from your mouth for eight seconds.
Source: Healthline

While this takes some practice to do successfully, mindful meditation, when done regularly, may eventually help train your brain to manage anxious thoughts. If sitting still and concentrating is difficult, try starting with yoga or walking meditation. Discover different types of meditation here. Source: Healthline

Focusing on your body and not your mind may help relieve your anxiety. Low-impact exercises like walking and yoga can often help people to reduce stress and manage anxiety symptoms. Source: Healthline

Changing your diet or taking supplements is a long-term strategy. Research shows certain supplements and foods can play a positive role as part of broader anxiety treatment. Examples

  • lemon balm
  • omega-3 fatty acids
  • green tea
  • valerian root
Source: Healthline

It can be helpful to create a habit of writing down your thoughts and emotions in a journal daily. StudiesTrusted Source show regular emotion-led journalling can help reduce anxiety, depression, and distress. Learn more about the benefits of journaling here: Source: Healthline

  1. Sit with your legs crossed
  2. Bring your hands to your knees, stretching out your arms and your fingers.
  3. Breathe through your nose, then breathe out through your mouth, allowing yourself to vocalize “ha.”
  4. During exhale, open your mouth as wide as you can and stick your tongue out, stretching it down toward your chin as far as it will go
  5. Relax your face as you inhale again.
Source: Healthline

  1. Sit in a comfortable chair with your head, neck, and shoulders relaxed, and your knees bent.
  2. Put one hand under your rib cage and one hand over your heart.
  3. Inhale and exhale through your nose, noticing how or if your stomach and chest move as you breathe
Source: Healthline