11 Simple Tricks to Instantly Calm Your Anxiety

11 simple tricks to instantly calm your anxiety

Do you ever feel like no matter how hard you try, you can't seem to rid yourself of anxiety? Does it feel like you are constantly on edge and you can't seem to break out of its grip? If this sounds like you, don't worry; there are plenty of ways to train your mind and help you overcome anxiety. In this video, we explore some techniques that can help you calm your nerves and take control of your emotions. Keep watching to learn more.

Number 1: use the 444 technique. The 444 breathing technique is a simple way to help reduce the symptoms of an anxiety attack. It is a form of diaphragmatic breathing and involves counting to four while inhaling, holding your breath for four counts, and then exhaling for four counts. This technique helps to slow the heart rate and lower blood pressure, which are both physical symptoms of anxiety. Additionally, the slow and steady breathing helps to calm the mind, reducing the emotional symptoms of anxiety. Practicing this technique for several minutes can help to quickly reduce the symptoms of an anxiety attack.

Number 2: change your position. When it comes to calming anxiety, it can be helpful to do the opposite of what your body is telling you. For example, if you're feeling overwhelmed and hunched over with worry, try standing up tall and taking a power pose. If you're feeling so anxious that you're tempted to hide under a blanket, try washing your face with cold water instead. By changing your sensory experience, you can actually change the channel from anxiety to something more calming and manageable.

Number 3: have a centering object. When you're anxious, so much of your energy is spent on irrational thoughts. Having a centering object can help calm anxiety by providing a physical reminder of something positive and calming in a stressful situation. This can be something like a stone or crystal, a special piece of jewelry, or even a photograph. Holding this object can help to remind you to take a few deep breaths, focus on the present moment, and refocus your attention on the calming object. This can help bring your attention away from what is causing your anxiety and allow you to take some time to relax and take a break from the stress.

Number 4: chew gum. If you're feeling overwhelmed and anxious, you may want to try chewing gum to help you stay focused and reduce your stress levels. Studies show that chewing gum can help alertness and reduce salivary cortisol levels. Therefore, it can be a simple and effective way to help soothe your nerves and help you concentrate. Plus, it's a healthier choice than turning to sugary snacks when you're feeling stressed.

Number 5: inhale some lavender. Lavender has natural calming properties that can help relax the body and mind and reduce feelings of anxiety and stress. Hence the reason it's commonly used in aromatherapy. Inhaling the scent of lavender can activate the limbic system in the brain, which is responsible for regulating emotions. So keep some lavender essential oil handy and take a few whiffs at times when you feel overwhelmed.

Number 6: write it down. Writing down your issues can help calm your anxiety by allowing you to externalize your worries in a concrete way. This can help you gain clarity and perspective on the issue and may even help you find solutions. Writing it down can also provide an element of control over your anxiety, as you are actively taking steps to address your worries. Additionally, it can provide a sense of relief to be able to get your worries out of your head and onto paper, which can help you feel more at peace.

Number 7: think of something funny. Thinking of something funny can help calm your anxiety by providing a distraction from the anxious thoughts and helping you refocus your attention on something more positive. Laughing can also stimulate the body's natural relaxation response, which can help reduce levels of stress hormones and counteract the physical sensations of anxiety. Additionally, laughter can boost the production of endorphins, the brain's natural mood-enhancing chemicals, which can help you feel more relaxed and positive.

Number 8: get your body moving. Physical movement can help ease anxiety by releasing endorphins, calming the body's stress response, and improving self-confidence. Even a short burst of rigorous exercise can help reduce the mental energy used for worrying, allowing you to relax and feel more in control. So if you're feeling anxious, get up and get moving.

Number 9: listen to music. If anxiety has got you feeling down, one of the easiest things you can do is put on your headphones and listen to your favorite tunes. Music has a profound effect on the body and mind, helping to reduce stress levels and create a sense of calm.

Number 10: tap into your creativity. For those looking for a creative way to manage their anxiety, the arts can provide a great outlet. Whether you're a seasoned artist or just starting out, taking the time to draw, paint, or even doodle can be a great way to express how you're feeling. Even if you're not an artist, keeping a beautiful picture of your favorite happy place in your space can help you take a mental vacation away from your anxious thoughts.

Number 11: reframe anxiety as excitement. Another way to work with anxiety is by reframing it as excitement. You see, your emotions are composed of both physical sensations and mental interpretation. When you are anxious, your heart rate increases, indicating high alertness, and you interpret the sensation as bad. However, this can be seen in a positive light if you reframe it as excitement. Doing so allows you to focus more energy and resources on the situation at hand.

If you struggle with anxiety, it can be helpful to have a few techniques in your back pocket that you can use in moments of distress. This list of tips and tricks should help you to instantly calm your anxiety and give you the best space you need to think through the situation more clearly. Remember, some amount of anxiety is normal, and we all feel overwhelmed at times. By equipping yourself with healthy coping skills, you can take control of your mental well-being and create a healthier, more balanced life.