Do you ever feel like anxiety controls your life? Don’t worry, you’re not alone! Anxiety is a common mental health condition that affects millions of people worldwide. Sometimes the anxious feeling can be overwhelming, but there are plenty of simple techniques that you can adopt to calm your anxiety and take control of your emotions. In this blog post, we’ll explore some of these simple techniques that can help you calm your anxiety instantly.
1. The 444 Breathing Technique
The 444 breathing technique is a form of diaphragmatic breathing that can help reduce physical symptoms of anxiety, such as heart rate and blood pressure, while calming the mind. This simple technique involves counting to four while inhaling, holding your breath for four counts, and then exhaling for four counts. Do this cycle four times in a row, and you’ll feel more relaxed and centered.
2. Change Your Position
If you’re hunched over with worry, try standing up tall, and taking a power pose to change your sensory experience. Alternatively, you can try washing your face with cold water to help calm your nerves. Changing your physical position can help you get out of your head and become more aware of your body, reducing anxiety symptoms.
3. Have a Centering Object
Having a centering object can serve as a physical reminder of something positive and calming during stressful situations. It can be a stone, crystal, special piece of jewelry, or a photograph that reminds you to take deep breaths, focus on the present moment, and refocus your attention on the calming object. This technique can help you regain control of your thought process and emotions during anxious moments.
4. Chew Gum
Chewing gum can be a simple and effective way to soothe your nerves, reduce anxious feelings, and improve concentration. It can be a healthier alternative to sugary snacks and provide some physical distraction while increasing blood flow to the brain.
5. Inhale Lavender Essential Oil
Lavender essential oil is famous for its calming properties. Inhaling some lavender essential oil can activate the limbic system in your brain, which is responsible for regulating emotions and reducing feelings of anxiety. Essential oils have been shown to promote relaxation and even help with sleep, providing an all-around calming effect on your nervous system.
6. Write Down Your Worries
Writing down your worries can be liberating. It can help you gain clarity and perspective on the issue, find solutions, and provide a sense of control over anxiety. Sometimes, writing can be therapeutic and help your mind reach an understanding of the situation in a better way.
7. Think of Something Funny
When we’re anxious, our minds tend to race, and it can be hard to calm them down. Thinking of something funny or entertaining can help provide a distraction from anxious thoughts. Laughter has many positive effects on the body, stimulating the body’s natural relaxation response and boosting endorphin production.
8. Get Moving
Doing physical exercise can release endorphins and calm the body’s stress response, improving self-confidence and control. Exercise such as yoga, walking, or running can help you clear your mind and bring attention to your breath, which can have a calming effect on your body. Give yourself an hour of physical activity a day, and you’ll feel a significant reduction in anxiety levels.
9. Listen to Music
Music has been found to decrease stress levels and provide a calming effect on the nervous system. Find music that you enjoy and create a playlist that you can turn on when you feel anxious. Music can distract you from anxious thoughts and provide a sense of comfort in your surroundings.
10. Reframe Anxiety as Excitement
What if we looked at anxiety as excitement? Sometimes we may feel anxious about situations that we care about or are passionate about. Instead of stressing out about the “what if,” reframe the anxiety as excitement. This way, you’ll be able to focus your energy and resources on the situation positivity.
Now that you know these simple techniques, don’t let anxiety control your life. By incorporating these techniques and healthy coping skills into your daily life, you can take control of your mental well-being, create a healthier, and more balanced life.