How To Reduce Anxiety Quickly
More than 40 million people in the United States suffer from anxiety disorder. This can vary from a general anxiety to panic attacks that come with sweating, shaking, trembling and/or heart palpitations.
Regardless of where you are on the spectrum, there are things you can do to learn how to reduce anxiety quickly.
Standing up Straight
When we become anxious, we tend to hunch over to protect our body which is where our lungs and heart are located.
To reduce anxiety quickly, stand up straight, shoulders back, make sure your feet are wide apart and flat on the floor evenly then open your chest. Take a deep breath and slowly exhale. This breathing and posture will help your body to realize there is not danger at the moment and that it is still in control and not helpless. If you are some where you are not able to stand, then pull your shoulders back and open your chest. The important thing about this is to not hunch over and to take deep breathes.
When you feel anxious, you often times get caught in a loop of negative internal dialogue. Try playing the 5-5-5 game to get out of your head and quickly stop the anxiety.
- Name 5 things you see immediately
- Note 5 things you hear
- Move 5 body parts you can feel such as nodding your head, wiggle your fingers rotate your ankle.
It may seem silly, but it truly does work!
Inhale Lavender Oil
There are many healing properties to lavender oil. It can provide a feeling of calmness and also helps restful, deep sleep. It is also know to relieve headaches.
Keep a bottle of lavender oil handy to help with anxiety. You can message it into your temples or simply breathe it in when you are feeling anxious or stressed for a sense of peace. Extra points for combining inhaling it with even, deep breaths.
Really? Yes this works by watching clips of a blooper reel or your favorite comedian. It will reduce anxiety quickly. Here’s why; you can’t physiologically remain anxious and laugh at the same time. After some laughter your body relaxes and gets rid of the anxiety.
Take a Lively Walk
Exercise is a well know anxiety reducer. It not only raises levels of your neurotransmitters, but also clears your mind and helps you to breathe deeply. Shallow breathing is linked to anxiety.
Studies have shown that those that exercise regularly are 25 percent less likely to develop an anxiety disorder.
Acceptance of Your Anxiety
This may seem contradictory but acceptance of your anxiety rather than being frustrated or ashamed of it actually helps you feel less anxious.
Acknowledgement of it rather than fighting it allows you to better learn how to manage it. Just because you accept it doesn’t mean you give up on it. It just means you no longer spend all your energy beating yourself up over it and learn works for you to find peace.
Re-name What is Happening
If you find your heart racing and are experiencing a panic attack, you think you are going to die. Don’t buy into that as it is an inaccurate thought, re-name it. Tell yourself it is a panic attack, I’ve experienced them before and they actually don’t kill me, they simply pass. This one will pass too and I don’t need to do anything.
Reduce Anxiety Quickly
Panic attacks are the onset to the body’s fight or flight response. This response is what keeps you alive, not kill you.
Stopping anxiety by self soothing is actually a deep act of self love.
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