5 tips to reduce anxiety on the spot!
- nikimendez
- Dec 22, 2022
- 3 min read
The holidays can conjure up unwanted feelings of anxiousness and stress. But it's not just the holiday season that stimulates these feelings. Whatever time of life we are in, it's helpful to have some practical tools that can efficiently and quickly reduce anxiety on the spot. Here are 5 tips to relieve your anxious tension.
1. Let it Be.
This one is easier said than done, but once you get the hang of it you'll notice how dramatically effective it is. When feelings of anxiousness arise, instead of resisting and pushing away the uncomfortability, learn to get comfortable with it. Accept the feeling and let it be.
We have been given an influx of emotions for a reason. It's not that one is good or bad, they just are. When feelings of anger, anxiousness, or sadness hit you, remember that it's okay to feel these feelings. Let them stay, but don't give them power. You can audibly tell them "I see you anxiety. You can stay in the room, but you're not getting a seat at the table."
Once we move from resistance to acceptance, you'll notice the anxiety melt away.
2. Reduce Stimulation
Unfortunately we aren't set up for success for this one. Our society has created an environment to go-go-go, do-do-do, we watch a movie while simultaneously scrolling on our phones. We listen to a podcast while taking a walk through the neighborhood. We play a book on tape while driving to work.
These things are not necessarily bad, but if we continuously do them on a regular basis and fill our days with stimulation, we are naturally priming ourselves for anxiety. On top of this, we guzzle down caffeine so that we can crank out more work and get more done in the day.
God created the Sabbath or the seventh day of the week for REST. Work and hustle is not inherintely bad, but if we don't balance it with moments of silence and solitude, we are just reinforcing anxiousness to consume our bodies.
Challenge yourself this week to find ways to reduce the noise in your life. I promise you, you won't regret it.
3. Deep Breathing
Deep breathing helps to activate your parasympathetic nervous system; the part of your nervous system that tells your brain to calm down and that you are safe.
Deep breathing is something you can do at any moment, in any situation, and while being discreet. Breathing helps provide more oxygen to the brain which initiates the calmness.
One method of deep breathing that I've found very beneficial is box breathing.
How to do box breathing
Exhale slowly, releasing all the air from your lungs.
Breathe in through your nose as you slowly count to four in your head.
Hold your breath for four seconds.
Exhale for another four seconds.
Hold your breath again for a count of four.
Repeat for three to four rounds.
https://www.maimonidesem.org/blog/box-breathing-technique-nbspnbsp
4. Ask the right question
When anxiety hits, are you asking yourself "why is this happening to me?" or even "get this out of me". The problem with these questions is that you won't ever get a valuable answer. It's only going to stir up more negative feelings.
Instead of asking yourself these questions, try asking "what do you think the purpose of this emotion is?" Look at this situation as an opportunity to build strength, resiliency, and peace amidst the chaos.
When the next time of anxiety hits, you can remind yourself that you made it through previously and you will this time as well.
5. Supplementation
Herbs and vitamins have been used for centuries to support health concerns. One tool that is readily available, that has been clinically shown to make an impact on our feelings of anxiousness are supplements.
LifeSeasons has created a few remarkable formulations that help ease tension, boost the mood, and calm the nervous system. Some of my favorites are:
I hope these 5 tips helped! I'm curious, what tips or strategies have been helpful to reduce your anxiety?
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