Post by : Saif Rahman

Anxiety is a common experience that everyone encounters at various intervals in life. It might surge before crucial meetings, during high-pressure times, or even arise spontaneously. When faced with anxiety, individuals can feel jittery, unsettled, or overwhelmed. Dr. Sid Warrier, a neurologist based in Mumbai, showcased straightforward methods to handle anxiety in a video on Instagram dated November 14. He emphasized that effective strategies vary according to the intensity of anxiety felt.

Comparing anxiety to a volume dial, Dr. Warrier noted that it can range from barely perceptible to distressingly intense, akin to a panic episode. He suggested that when anxiety is minimal, simple actions can help ease the nervous system. Techniques such as deep breathing, box breathing, or deliberate slow exhalation signal the body’s safety and promote mental relaxation.

As anxiety intensifies to a moderate level, individuals may start to feel fidgety, anxious, or easily distracted. Dr. Warrier advised grounding techniques to help refocus the mind on the present. One effective practice is the five-senses grounding exercise, where you identify five visual stimuli, four sounds, three textures, two tastes, and one scent. This activity diverts attention from anxious thoughts and reconnects it to physical sensations. He also recommended a rapid body scan to perceive physical feelings or taking a brisk walk, which can quickly soothe the nervous system.

In cases where anxiety escalates to overwhelming panic or severe stress, Dr. Warrier stressed the need for a more pronounced physical intervention to break the stress cycle. Actions like splashing cold water on your face or holding an ice cube in your mouth can activate the mammalian dive reflex—a natural bodily response that reduces heart rate, engages the vagus nerve, and aids rapid calming of the nervous system. The unexpected temperature shift draws focus away from panic, restoring a sense of control.

Dr. Warrier clarified that viewing anxiety through this structured lens empowers individuals to select appropriate responses based on their emotional state. Gentle breathing techniques may help when anxiety is light, grounding exercises when the mind feels jittery, and cold therapies when anxiety peaks. The aim is to tailor responses that align with the body’s immediate needs rather than adopting a one-size-fits-all tactic.

These practical tips are gaining traction for their simplicity and ability to be implemented anywhere, without requiring any apparatus. Many people contend with anxiety but often lack effective coping strategies. Dr. Warrier’s pragmatic approach demystifies anxiety, rendering it more manageable. He encourages individuals to understand their bodily responses to anxiety, enabling confident reactions and reducing feelings of helplessness amid stress.

This article draws from user-generated social media content and has not undergone independent verification. It serves informational purposes and should not replace professional medical advice. Individuals experiencing severe or persistent anxiety are advised to seek guidance from healthcare or mental health professionals.

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