Feeling anxious is something most of us deal with, and it can strike when we least expect it. Dr. Daniel Amen, a well-known psychiatrist and founder of Amen Clinics in California, shared some insights with Fox News Digital about managing anxiety. He suggests that one simple method, diaphragmatic breathing, can make a big difference in our stress-filled lives.
Dr. Amen highlights how stress increases cortisol levels, which can harm the brain and increase belly fat. He emphasizes the importance of a stress management plan, describing it as “absolutely critical.” The breathing technique he recommends involves taking a deep breath that expands the belly and utilizes the diaphragm.
The breathing pattern is straightforward: inhale deeply for four seconds, hold for a second and a half, exhale for eight seconds, and hold again for another second and a half. Dr. Amen explains that taking longer to exhale activates a relaxation response in the body, signaling that everything is okay and that there’s no need for the fight-or-flight reaction.
This technique not only calms the mind but also improves heart rate variability, which benefits heart health. Dr. Amen notes that after practicing this breathing pattern four to six times, you should begin to feel more relaxed. It’s a quick and effective way to ease anxiety.
Anxiety attacks, or panic episodes, often prompt people to flee their current situation, whether they’re at a party or shopping. Dr. Amen advises against this instinct to leave, as it allows anxiety to gain control over you. Instead, he recommends staying put, practicing deep breathing, and confronting those automatic negative thoughts, or “ANTs,” that pop into your head.
Dr. Amen points out that we often aren’t taught to question our negative thoughts. He suggests that when you’re feeling upset, nervous, or out of control, it’s helpful to jot down your thoughts and ask yourself, “Is that really true?” This technique can help challenge and change the way we think about stressful situations.
Angelica Stabile, a lifestyle reporter for Fox News Digital, shares that these methods can be quite effective. The key takeaway is that we have tools at our disposal to manage anxiety and stress better. Deep breathing and questioning our thoughts are simple yet powerful practices that can lead to a calmer mind.
