As per the National Alliance on Mental Illness, nearly one-fifth of adults in the United States have experienced some form of anxiety disorder. However, the actual population dealing with anxiety is much larger when considering those who have not received an official diagnosis.
The most effective way is to seek guidance from a mental health expert and implement significant, constructive modifications to your daily routines. However, if you require immediate assistance, there are several tactics available that will instantly alleviate your feelings of anxiety.
7 Practical Tips for Reducing Anxiety in the Present Moment
#1 Cease Your Efforts to Combat Your Anxiety
Trying to combat anxiety is the main factor that strengthens it; this method heightens the likelihood of experiencing an intense panic attack. Any technique that aids in acknowledging your anxiety, whether it involves vocalizing your thoughts or seeking guidance through psychic reading online, is worth trying. The essential aspect is to conquer your fear, acknowledge that you are feeling anxious, and embrace it.
Studies have demonstrated that anxiety is connected to strong emotions of shame and guilt. It is not unusual for individuals grappling with anxiety to hold themselves responsible immediately and over a prolonged period. However, berating oneself for these emotions only exacerbates anxiety, making it crucial to make an effort to address these detrimental self-perceptions.
#2 Employ Fundamental Breathing Methods
After convincing yourself to stop blaming yourself for feeling anxious, utilizing common breathing methods to regain control and alleviate your anxiety is beneficial. One of the simplest techniques to attempt is likely the box breathing technique.
To remember it, imagine the four sides of the box. Maintain that mental image while performing the activity. Take a slow breath in and count to four; hold your breath for four counts; exhale slowly while counting to four; hold your breath for an additional four seconds. Repeat this process at least four times to experience the desired result.
#3 Adjust Your Posture
Even though it may seem unbelievable, mental health experts have noticed that altering the position of your body can reduce anxiety. However, the change needs to be significant for it to be effective. Simply shifting from one seated position to another will not have the same impact.
If, for instance, you find yourself lying in bed, try getting up, refreshing your face with some water, and standing for a short while. If you’re sitting with a hunched posture, stretch out your shoulders and lie down on your stomach. By altering your body position, unless your anxiety is extremely severe, your mind will be encouraged to take a break and cease overthinking.
#4 Alter Your Surroundings
The underlying concept of this advice remains unchanged. Frequently, simply altering one’s sensory perception can lessen feelings of unease, which is why it is beneficial to change your physical position or surroundings. There is no requirement to completely abandon your current activities and hastily escape to the mountains (although this would also be beneficial). Even stepping out onto the balcony and briefly admiring the scenery can provide relief.
#5 Engage in Physical Movement
If you frequently feel anxious, you may have been advised to be physically active more often than you would prefer. However, this suggestion is commonly given because it is effective – exercising is a highly effective method of decreasing stress and experiencing less anxiety in your everyday life. This claim is backed by extensive research and applies to almost everyone.
Even if you don’t regularly engage in sports, exercising when you’re feeling particularly anxious can be beneficial. You don’t have to do anything extreme; a sedentary person dealing with reducing anxiety should avoid intense activities like rock climbing. Just dancing to a YouTube video for 15 minutes or taking your dog for a walk is sufficient.
#6 Indulge in a Refreshing Cold Shower
This advice may not apply to everyone, unlike the previous one. However, if it is summertime and you are comfortable with taking cold showers or plunges, it can be an effective method to manage anxiety and instantly calm your mind. The physical sensations experienced during a cold shower can distract you from negative thoughts and help disrupt the cycle of anxiety.
#7 Talk to Someone for Reducing Anxiety
Ultimately, having a dependable individual accompanying you can be an excellent strategy for alleviating your current anxiety. Engaging in dialogue with this person can serve as an effective method for reducing stress. By engaging in a mental exercise known as a “reality check,” they can help you distinguish between genuine realities and fearful thoughts. Furthermore, their mere presence and encouragement can provide invaluable support.
Conclusion
If you find yourself suddenly overcome by anxiety, it is hoped that these suggestions will be of use to you. However, if this is something you regularly struggle with, it is strongly recommended that you seek assistance from mediums and psychics. No suggestion for reducing anxiety is more effective than undergoing a few therapy sessions with a professional who comprehends your specific circumstances and possesses the necessary skills to support you.
