Ways To Reduce Anxiety And Stress

Ways to quickly reduce your anxiety and relax:

1. Remember to breathe

Take a moment to pause and concentrate on deep breathing. Sit up straight, inhale deeply through your nose, hold it for three counts, and then gently release the breath while tensing your abs, shoulders, and face muscles. Your blood pressure will drop and your heart rate will slow down as a result. You should occasionally practice deep breathing so that it comes naturally to you in stressful situations.

2. Take a mental step back

Try to keep your attention in the present rather than the future as anxiety often centers itself on it. The psychologist and author of Freeing Yourself from Anxiety, Tamar Chansky, Ph.D., advises asking yourself what is going on and whether there is anything that needs to be done immediately. Make the conscious choice to review the matter later in the day, when you are more composed, if nothing needs to be done right now.

3. Follow the 3-3-3 rule

This is an easy method to shift your attention. Begin by naming three objects that you can notice while glancing around. Next, pay attention. Which three noises are you aware of? Next, make three movements with your body: flex and release your shoulder, or move your fingers and toes.

4. Physical activity

Not an athletic or long- distance runner? its probably not the right time to begin intense training. But keep in mind that exercise in any form is healthy for you and can reduce anxiety symptoms.

Walking, yoga, and tai chi are example of mild activity that releases these feel good chemicals. If you can’t get to those right away, do so me stretches at your desk or go for a quick lunchtime stroll outside.

5. Music

Soothing music is beneficial for persons with mild or severe anxiety, according to a 2015 study. It has been demonstrated that music lowers blood pressure and heart rate. To simply listen to your favourite songs or even the sounds of nature, keep music on hand.

Make playlists so you can listen to them and feel symptom relief quickly. Additionally, studies reveal that singing reduces anxiety by releasing endorphins and oxytocin. It seems that goodness is not even a requirement. Simply sing.