Obviously it’s normal (and healthy) to feel concerned or uneasy at times… but if you feel intense, persistent, and excessive fear or worry on a regular basis, you may have an anxiety disorder.
And if you do, you’re far from alone. It’s estimated that 40 million American adults suffer from this affliction, making it one of the most common mental conditions in the U.S.
The good news is, there are some simple, pill-free techniques you can do anytime, anywhere to relieve anxiety. (More on that in just a minute.)
But first, let’s take a closer look at some of the hidden symptoms of anxiety…
Surprising ways anxiety can affect your body
You’re probably familiar with some of anxiety’s most common effects, including excessive worry, inability to relax, panic, and sense of impending doom or danger. But it can cause other symptoms in the body as well. Ones you might not associate with a psychological disorder.
In fact, some people don’t even realize that the symptoms they’re experiencing might actually be anxiety. Symptoms including:
Gastrointestinal (GI) upset Irritability Insomnia Fatigue Headaches Muscle tension Racing heartbeat Rapid breathing Trembling or twitching
If any of these symptoms sound familiar, I can empathize…
I’ve battled with anxiety for much of my life.
Sadly, many people just chalk their disorder up to being a normal part of their everyday life, accept that it is what it is, and let it go untreated. However, if you suffer from this condition, you know full well how it can throw a wrench in your day-to-day happenings.
The people I’ve talked to—and helped to treat—who also suffer from anxiety, have often shared their hesitance to take antidepressants or talk to a therapist. And I get it. It’s daunting, expensive, and uncomfortable (the last thing anxiety sufferers need).
Luckily, there’s a pill-free, inexpensive solution that can reduce—or even eliminate—your anxiety. One that can help you find your center, calm your thoughts, and slow your racing heartbeat.
I’m talking about music.
Slow a racing heart and mind with music
To illustrate music’s anxiety-quelling effects, let’s take a look at a recent 2017 study from the BJR International Journal of Radiology. In it, researchers concluded that listening to meditative music can help promote comfort and relaxation for patients awaiting stressful procedures.
The study group consisted of patients about to undergo a positron emission tomography scan, or PET scan, which are notorious for inducing anxiety in patients.
The patients were divided into two separate groups. Prior to the test, patients received an injection of a substance that helps doctors to identify markers of disease in the body. After the injection, patients must wait 30 to 40 minutes before the PET scan. This period of waiting often triggers worry, fear, stress, and anxiety in patients.
For one patient group, researchers had them listen to 30 minutes of meditative music prior to the test while the control group waited in silence.
All patients had received baseline assessments of state anxiety prior to the test. The results showed that people in the experimental group showed a significant reduction in anxiety and heart rate.
The bottom line? Listening to a few soothing tunes is a non-invasive and cost-effective strategy to reduce your anxiety—in any situation.
My top 3 tips for achieving a calm, collected state-of-mind
The best part? With a set of headphone and some songs loaded onto your phone, you can take the benefits of anxiety-reducing meditative music with you wherever you go—whether you’re preparing for medical testing or a presentation, are stuck in a crowded place, or just having a bad day.
Here are three tips to get you started:
Whenever you feel anxious, play some slow, soothing instrumental music or relaxing soundscapes. If you anticipate that an upcoming situation might cause you anxiety, replicate the strategy the researchers utilized in the study above, and listen to this music before the event to keep you calm. If possible, continue to listen to it during the event. In my experience, sometimes my anxiety doesn’t show up until after a stressful event. If this happens to you, pre-determine what you’ll listen to after the event occurs to help bring you back to balance.
If you’re looking for music specially designed to manage your anxiety, or even help you fall asleep (which many of us with anxiety need a little help with), you’ll want to check out my Brain Healing Audio Toolkit.
It comes with seven calm-inducing CDs, one bonus sleep-inducing CD, three handy instructional guides, and a “Quick Start Guide” so you can get started on your path to better living right away. Click here to learn more, or get your very own copy today.
Make taking impeccable care of yourself non-negotiable.
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SOURCES:
“Meditative music listening to reduce state anxiety in patients during the uptake phase before positron emission tomography (PET) scans.” The British journal of radiology. 2017; 90(1070): 20160466. doi: 10.1259/bjr.20160466.