It’s normal for everyone to get bouts of anxiety from time to time. But allowing the feeling to run rampant in the background can start to cause problems. Knowing tools to ease the discomfort can be the difference between total debilitation and a quick bounce back. Keep reading for four tips on how to quickly ease anxiety.
Close your eyes to watch your thoughts
It helps to watch your anxious thoughts quite literally pass you by. To try this exercise, close your eyes and imagine your anxious thoughts coming and going as clouds in the sky, or as cars driving down a clear straight road. This creates separation between you and your anxiety, reducing the intimidation factor and allowing some space for your body and brain to calm down.
Have you ever wished you could just shake away anxious thoughts? Turns out you can! Next time you feel it coming on, quickly ease anxiety by physically shaking our your limbs. This movement brings you back into your body and creates healthy blood flow to the brain and body.
Regular exercise can also help curb anxiety in the long-run. In addition to less anxiety, those who exercise frequently see a ton of positive health benefits. Try incorporating 30 minutes of movement a day to enjoy:
- Reduced stress
- A boost of endorphins, serotonin, and GABA that lead to better mood
- A more balanced appetite
- Better sleep
Movement expels excess energy, leading to a more consistent mood and lower levels of anxiety.e
Use the 5-4-3-2-1 method
This method focuses your brain on the environment rather than on the uncomfortable feelings — allowing your body to anchor into the present moment.
Tune into your senses by counting down:
- 5 things you can see: Look around the room and name 5 things you can see in your immediate environment. These could be objects in the room or something outside the window.
- 4 things you can touch: Make note of four things within your reach or touching your body — the floor and chair beneath you count.
- 3 things you can hear: Listen up, what are 3 things you can hear? Maybe it’s a ticking clock, a dog barking in the distance, or even your own breathing.
- 2 things you can smell: Is there coffee brewing nearby? Maybe you can smell your own sweet perfume or cologne.
- 1 thing you can taste: And finally, tune into what you’re tasting in the moment.
Your sense are strong! Use them to calm your racing thoughts and anchor back to the present moment.
Talk to a professional
When it comes to mental health, having someone to lean on has a massive impact. A mental health professional can speak to your unique triggers and needs — helping you ease anxiety quicker, before the feeling completely takes over. Wellin5’s team of counselling professionals is here to support you with affordable online, no matter your schedule or where you find yourself. Get help at home or on the go. Learn more.