3 Ways to Reduce Anxiety
Feelings of anxiety (fear, uneasiness, dread) can be very unpleasant and affect how we show up in our lives.
3 ways you can feel calmer right now:
Take some deep breaths
Our breath becomes fast & shallow when we are anxious. Taking deep breaths decrease anxiety by activating the body’s relaxation response, slowing down our heart rate. This is powerful because we cannot be anxious and breath deeply simultaneously.
Simple breathing exercise to try:
Inhale for a count of 4. Hold your breath for a count of 4. Exhale for a count of 4. Repeat several times.
2. Go for a walk.
Going for a walk or other regular forms of exercise release those feel good neurochemicals in the brain, boosting our mood. If you don’t have time for an hour workout, even a 10 minute walk can make a big difference. Research shows that regular exercise, 30 minutes per day, 3-5 times a week, can improve anxiety symptoms.
3. Talk it Out
When you experience anxiety, the idea of talking to someone else about your anxiety or what you are going through, can bring up even more anxiety! But I have found, talking about it actually helps, and usually helps me feel less alone. Ask a close friend if they can take a phone call or meet up, and let them know what you are dealing with. Typically this friend can offer support or even relate to you with their own experiences. Other ideas are talking to a life coach or a professional counselor to gain insight on how you can cope.
Develop a “coping card”: List these specific coping strategies (or others you find helpful when you feel anxious) on a note card. Use your coping card when struggling with anxiety- producing situations.