mumbai Neurologist offers Technique to Quickly Calm Anxiety
Mumbai neurologist Dr. Warrier has shared a simple “brain hack” forโ managing anxiety adn calming the nervous system, recommendingโ aโฃ sensory grounding technique. According to Dr.Warrier, anxiety exists on a spectrum of intensity, requiring different approaches for effective management.
For medium-level anxiety – characterized by restlessness or feeling onโข edge -โข Dr. โWarrier โขsuggests connecting with the body’s sensory system.”Think of five things you can see,fourโข things you โฃcan hear,three things you can touch,two things you can taste,andโ one thing you can smell,” he advises.”This brings you โback to your โขbodyโ and helps you calmโ down.”
He also recommends quick body scansโฃ or taking a walk, noting the rhythmic action of walking can calm โthe nervous system. For lower levels of anxiety, techniques like deep โbreathing and โstretching are sufficient.
During high-level anxiety or panic attacks, Dr. Warrier recommends a more immediate โintervention, such as splashing cold water on the face or holding โan ice cube in the mouth. “Cold water activates the mammalian dive reflex, which brings down โฃyour heart rate, stimulates the vagus nerve, and calms you down,” he explains.
“Different โlevels of anxietyโฃ need different tools. the key is to matchโ your response to your โขbody’s needs,” dr. Warrier stated.