Kendall Jenner recently shared her struggles with social anxiety in a candid Instagram post.
“My anxiety (especially social anxiety) has been on 100 lately. I’ve come to a place where I don’t feel bad about it,” the 26-year-old model wrote in the caption. And Jenner is definitely not alone in those feelings. According to recent data from the Centers for Disease Control and Prevention (CDC), roughly 11% of adults regularly have feelings of worry, nervousness, or anxiety.
Jenner went on to add that she manages her feelings of anxiety by cultivating “a calmer, more positive mindset” at the beginning of her day, and by acknowledging her need for personal space and “alone time.” And by the look of the video that accompanied her post, she has found a quiet place for a little reflection.
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The clip offers a glimpse into a tranquil walled courtyard, where there’s plenty of greenery and a small water feature at the center. In the interest of spreading “good vibes,” Jenner goes on to share how she started her day: taking time to journal, writing down all the aspects of her day that she is most excited about, and expressing gratitude for all her “blessings.” She also says she “took in the sun,” while enjoying tea and practicing deep breathing. Jenner says she tries to perform “10 deep inhales/exhales” before using her phone in the morning.
Research has found that everyone from military veterans suffering from post-traumatic stress disorder to college students in exam conditions can benefit from controlled, slow breathing. A systematic review that investigated the psychophysiological mechanisms behind controlled breathing found that breathing techniques enhance “autonomic, cerebral, and psychological flexibility.” This is because breathing can lead to changes in the nervous system, including increasing heart rate variability (the fluctuation in time intervals between heartbeats) and increased activity in the cerebral cortex (the largest part of the brain that controls higher functions), all of which can lead to heightened feelings of comfort, relaxation, vigor, and alertness, while also mitigating feelings of anxiety, depression, and anger.
Source: SELF
