How to Reduce Anxiety Right Here, Right Now
Managing anxiety symptoms in the moment can be challenging, whether you're dealing with a specific situation or living with an anxiety disorder. If you need immediate relief, a few simple exercises can help. Though these strategies might be difficult initially, with practice, they can provide quick mental peace and relief from anxiety.
How to Calm Down Quickly
When something triggers your anxiety, and you find yourself stuck in an endless loop of intrusive thoughts, it's essential to calm down. Recognizing the first signs of anxiety and addressing them immediately is key.
Breathe
One of the most effective ways to calm down is to focus on your breathing. Breathing deeply and slowly can significantly reduce anxiety. Concentrate solely on your breath.
A technique called 4-7-8 breathing can be particularly effective:
1. Inhale for 4 seconds.
2. Hold your breath for 7 seconds.
3. Exhale slowly for 8 seconds.
4. Repeat until you feel calmer.
Name What You’re Feeling
Recognizing and naming your anxiety can help you manage it. Acknowledge that what you're experiencing is anxiety, not reality, and that it will pass. This can disrupt the cycle of anxiety.
Try the 5-4-3-2-1 Coping Technique
This grounding exercise can help calm your thoughts:
1. Five: Look around and name five things you see.
2. Four: Name four things you can touch.
3. Three: Identify three things you can hear.
4. Two: Note two things you can smell.
5. One: Notice something you can taste.
Pair this with deep, slow breathing.
Try the “File It” Mind Exercise
If you’re overwhelmed with racing thoughts, try this exercise:
1. Close your eyes and imagine a table with file folders and a file cabinet.
2. Write down each thought on a file and place it in the cabinet.
3. Repeat until you feel calmer.
Run
A quick burst of exercise, like a 5-minute high-speed run, can reduce anxiety by increasing your heart rate and helping your body respond to perceived threats.
Think About Something Funny
Visualize humorous moments to shift your focus from anxiety to joy and laughter, which can reduce physical and mental stress.
Distract Yourself
Find a temporary distraction, such as a hobby or a simple task, to break the cycle of anxious thoughts.
Take a Cold Shower (or an Ice Plunge)
An extreme but effective method to calm anxiety is to immerse your face in cold water for 30 seconds, triggering your mammalian dive reflex and slowing your heart rate.
Reduce Anxiety with Long-term Changes
Identifying Triggers
Keep a diary to identify anxiety triggers and focus on what you can control.
Self-care Routines
Incorporate calming or enjoyable activities into your routine, like walking, yoga, or hobbies.
Regular Exercise
A 20-minute daily walk can significantly reduce anxiety over time.
Practice Good Sleep Hygiene
Maintain a consistent sleep schedule and avoid potential triggers before bed, like screen time.
Humor
Integrate humor into your daily life through joke newsletters, cartoons, or spending time with funny people.
Hanging Out with Friends
Social interactions can help reduce anxiety. Make time for friends and family regularly.
Consider Therapy
Therapy can provide ongoing support and help you manage chronic stress and anxiety. Different therapeutic approaches, like CBT, DBT, and EMDR, can be explored based on your needs.
When to Seek Immediate Care
If your anxiety becomes overwhelming and intrusive, seek professional help. A therapist can provide effective strategies to manage your emotions and improve your overall well-being. Consider taking an anxiety quiz to understand your symptoms better.
