Anxiety Management Tips from a Mumbai Neurologist
Anxiety is a common experience for many, whether it surfaces before an important meeting, in times of stress, or sometimes without any clear trigger. When it hits, it can feel quite intense, making your mind race and your body tense. In a recent Instagram post, Dr. Sid Warrier, a neurologist from Mumbai, shared practical strategies for managing anxiety when it strikes.
Managing Medium-Level Anxiety
“Think of anxiety like a volume knob,” Dr. Warrier suggests. “It can be low, almost a whisper, medium where you’re aware of it, or high, almost screaming.” For low-level anxiety, techniques like deep breathing or stretching can be effective. He notes that even something as simple as box breathing or slow exhalation can help calm the body, signaling that it’s safe.
When anxiety escalates to a medium level, showing up as restlessness or an on-edge feeling, Dr. Warrier advises grounding techniques. “Connect with your body through your senses. Consider 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. It helps bring you back to the moment and calms you down,” he says.
Another approach for dealing with medium-level anxiety is doing a quick body scan to tune into how each part of your body feels or taking a walk. “The rhythmic action of walking can also help soothe your nervous system,” he adds.
Addressing High-Level Anxiety and Panic Attacks
For high-level anxiety—like during a panic attack—Dr. Warrier recommends more immediate actions. “You need a quick shock to reset your nervous system,” he explains. “Splash cold water on your face or hold an ice cube in your mouth. Cold water triggers the mammalian dive reflex, lowers your heart rate, stimulates the vagus nerve, and calms you down.”
By recognizing the intensity of anxiety and applying the appropriate techniques, regaining control becomes more manageable. Dr. Warrier emphasizes, “Different levels of anxiety require different tools. The key is to align your response with your body’s needs.”
This information is based on user-generated content from social media and hasn’t been independently verified. It’s important to seek professional medical advice for any serious issues.
