Stress headache. Cause unable to sleep?

Whether you have an anxiety disorder or experience occasional anxiety, you may be wondering, “How can I calm my anxiety at home?” While I am personally cautious of promising any cure for anxiety altogether, here are my favorite ways to ease and alleviate anxiety symptoms: ● Deep breathing – It may sound far too simple, but deep breathing helps calm anxiety by signaling to the body to go from a fight-or-flight state (sympathetic) to a rest-and-digest state (parasympathetic). One trick to try is box breathing, which can be done anywhere at any time. Inhale for four counts, hold for four counts, exhale for four counts, then hold for four. Try to inhale into your diaphragm or belly instead of your lungs — this will help deepen and slow your breathing. ● Grounding techniques – Our senses can become heightened when experiencing anxiety, and it can be difficult to tame racing thoughts. To return to the present moment, you can try a variety of grounding techniques to ease both your mind and your body. A favorite of mine is “5 4 3 2 1,” where you name five things you can see, four things you can hear, three things you can feel, two things you can smell, and one thing you can taste. ● Essential oils – Certain essential oils make excellent natural remedies for anxiety. My all-time favorite is lavender essential oil, which has natural calming effects. You can dab a drop or two of essential oil onto a cotton ball to inhale, or add oil to an aromatherapy diffuser to diffuse throughout the room. Sometimes, I even place a few drops of lavender oil onto my pillowcase to help me sleep at night. **Please be sure to consult with your doctor if you are pregnant or have another medical condition before using essential oils. ● Meditation – Research shows that mindfulness meditation can have a huge impact on our stress levels. If you find yourself with a head full of thoughts that makes it difficult to sit in silence, a guided meditation may be a better option. My favorite meditation app is Insight Timer because it offers free access to a ton of guided meditations designed to soothe anxiety. ● Mindful movement – Gentle exercise can be a great way for us to get out of our heads and back into our bodies. In fact, a new study shows that engaging in regular physical activity decreases the likelihood of developing an anxiety disorder by almost 60 percent. Try low-impact exercise such as walking, yoga, or hiking to reduce levels of stress hormones and boost your brain’s health. ● Support – If you’re feeling alone and isolated in your anxiety, consider reaching out for support. Talking with a trusted friend, family member, or a mental health counselor can help provide relief. A counselor can help you explore your anxiety and gain a better understanding of its roots, triggers, and more. You may have noticed that I have not included any information about anti-anxiety medications or supplements. If you are interested in exploring these options, consult with your medical provider. Anxiety can be a frustrating thing to deal with, but with the right tools in your toolbox, you can learn to manage it — and maybe even make friends with it. Draw a picture of your anxiety. Give your anxiety a name. Ask it what it needs from you. Know that just because you experience anxiety, doesn’t mean you are your anxiety.

consult Psychiatrist/ Psychologist

Do Yoga and meditation, Go for counselling session