mumbai Neurologist offers Technique to Quickly Calm Anxiety
Mumbai neurologist Dr. Warrier has shared a simple “brain hack” for managing anxiety adn calming the nervous system, recommending a 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 on edge - Dr. Warrier suggests connecting with the body’s sensory system.”Think of five things you can see,four things you can hear,three things you can touch,two things you can taste,and one thing you can smell,” he advises.”This brings you back to your body and helps you calm down.”
He also recommends quick body scans or taking a walk, noting the rhythmic action of walking can calm the nervous system. For lower levels of anxiety, techniques like deep breathing and stretching are sufficient.
During high-level anxiety or panic attacks, Dr. Warrier recommends a more immediate intervention, such as splashing cold water on the face or holding an ice cube in the mouth. “Cold water activates the mammalian dive reflex, which brings down your heart rate, stimulates the vagus nerve, and calms you down,” he explains.
“Different levels of anxiety need different tools. the key is to match your response to your body’s needs,” dr. Warrier stated.