An attack can come out of nowhere – a racing heartbeat, feelings of fear, sweaty palms, difficulty concentrating. When these symptoms arise suddenly, they could indicate an anxiety disorder.
Other symptoms of an anxiety disorder may include:
- Feeling dizzy or disoriented
- Rapid, shallow breathing
- Racing thoughts
- Changes in mood or behavior
Many people struggle with anxiety, but it doesn’t have to rule over you. Employing some coping strategies for anxiety can improve your quality of life, and it may also reduce the frequency of attacks.
At Mahajan Therapeutics, we understand that anxiety can feel overwhelming, and we also want to provide hope to those who suffer from anxiety.
Why You Need Quick Anxiety-Relief Techniques
Often, anxiety arises when the body’s “fight-or-flight” response gets engaged. Even when an immediate perceived threat is not nearby, past trauma can lead to recurring anxiety, especially when you’re exposed to certain anxiety triggers. In some cases, anxiety can exist alongside co-occurring conditions like ADHD (Attention-Deficit/Hyperactivity Disorder) or depression.
Having access to anxiety-relief techniques that can be used anywhere provides you with tools that can quell the symptoms of anxiety quickly. In fact, simply knowing how to push back against an anxiety attack can offer greater peace of mind throughout your day.
The Benefits of Having Immediate Coping Mechanisms
While it’s a good idea to work with a mental health professional to treat anxiety, you should also have immediate coping mechanisms available. Anxiety attacks, also known as panic attacks, can come out of nowhere, and knowing how to respond quickly can reduce the severity and length of an anxiety attack.
How Portable Techniques Can Improve Well-Being and Productivity
Having portable anxiety-relief methods available can be beneficial for your overall well-being and help you remain productive. For some people, anxiety becomes a problem that keeps them from engaging in social activities and can also affect their ability to work.
When you have coping mechanisms immediately available, you’re more likely to embrace the fullness of life and take advantage of opportunities as they come along. In a nutshell, being able to take these techniques with you while out and about means freedom.
To help you take back your life from anxiety, below are 10 anxiety-relief techniques you can use today for a better tomorrow:
10 Quick Anxiety-Relief Techniques You Can Use Anywhere
1. Deep Breathing Exercises
Your breathing is tied into your central nervous system. For many people, anxiety causes rapid, shallow breathing. This can exacerbate the symptoms and exacerbate the issue.
Practicing deep breathing techniques when you feel anxiety coming on may help to reduce the severity of symptoms. One common deep breathing exercise used to counter anxiety is known as the 4-7-8 technique.
To utilize this breathing method, inhale slowly through your nose for four seconds. Next, gently hold your breath for seven seconds. Finally, exhale slowly for eight seconds.
By controlling your breathing, you activate the parasympathetic nervous system. This is the part of your nervous system that controls relaxation, and activating it can counteract responses from the sympathetic nervous system which controls your stress response.
2. Progressive Muscle Relaxation to Reduce Tension
Anxiety is known to cause muscle tension. In fact, you may not even realize how tense you become during an anxiety attack. Progressive muscle relaxation (PMR) can be a way to combat this effect and can aid in anxiety reduction.
To practice PMR, you will focus on muscle groups, starting with the smallest. For example, focus on your fingers or toes to get started.
Next, gently tighten the focus muscle group while practicing deep breathing. Inhale as you tighten these muscles, and then slowly exhale while gently releasing the tension. Over time, you can move onto larger muscle groups.
PMR is nice if you’re looking for anxiety-relief exercises on the go. You can experience the calming techniques involved in PMR just about anywhere.
3. Grounding Techniques to Stay Present
When it comes to effective relaxation methods, the use of grounding techniques stands out. Grounding involves pulling your thoughts back from the brink when they run amok.
Anxiety attacks can cause destructive thought loops, but grounding helps to break out of these. It does this by taking your mind out of the “what ifs” and back into the present.
You can practice grounding by focusing on things in the present. For example, focusing on your senses and what’s in front of you can be great stress management strategies. The key is to break out of the cycle of negative thoughts, and focusing on the here and now can help you do that.
You can also use the 5-4-3-2-1 method. This is a self-calming exercise that involves acknowledging:
- Five things you can see
- Four things you can touch
- Three things you can hear
- Two things you can smell
- One thing you can taste
This technique forces you to use your senses to be present in the moment and can be an effective anxiety solution for grounding yourself in reality.
4. Visualization for a Calmer Mind
Visualization as an anxiety-relief technique is a way to quell the symptoms of anxiety while regaining control over a tense situation. The process of visualization involves closing your eyes, practicing deep breathing and re-framing your mind to focus on things that promote peace.
For example, if you feel an anxiety attack coming on, you could visualize yourself in a safe place surrounded by things that make you feel good. You could also imagine the scenario that’s giving you anxiety as something less threatening or more comical.
5. Practicing Mindfulness Anywhere
Practicing mindfulness is similar to practicing grounding in that both are meant to connect you to the present moment. The difference is that mindfulness involves being aware of the present, whereas grounding involves interacting with your senses to be in the moment.
Mindfulness puts you in control of the situation, but it also helps to take the focus off of the symptoms of anxiety. When you practice mindfulness, take in your surroundings without becoming fixated on any one thing. Instead, your goal is to simply be aware of what’s going on around you without judgment.
6. Positive Affirmations to Shift Your Mindset
When anxiety strikes, you can also try giving yourself positive affirmations. This is a form of self-talk in which you actively praise yourself and recognize good things about yourself.
The reason this works to counteract feelings of anxiety is because positive affirmations can take the place of negative thoughts. Since negative thought loops are a hallmark of anxiety, positive affirmations are a way to break the cycle.
Examples of anxiety-relieving affirmations may include:
- I am in control.
- I trust myself.
- Anxiety does not control me.
7. Stretching & Light Movement to Relieve Stress
Stretching and movement can offer anxiety relief and are wonderful for stress management. These physical activities benefit anxiety sufferers in multiple ways, including by releasing tension that can contribute to stress and anxious feelings.
One of the nice things about stretching and physical movement as anxiety-relief techniques is that they can be done in confined spaces like offices or your bedroom. For example, you can stretch your arms wide and then bring them into your body like you’re hugging yourself tight.
8. Aromatherapy On-the-Go
Aromatherapy can offer quick stress relief, and aromatherapy tools can be portable as well. Many people find relief from anxiety after being exposed to essential oils made from lavender, but lemon is another scent some people use for anxiety management.
Although essential oil diffusers are some of the most popular stationary aromatherapy tools, inhalers and roll-ons can provide anxiety help while away from home.
9. Journaling or Digital Notes to Release Anxiety
Journaling offers a way to express your thoughts and feelings in a safe, private manner. Whether you write down thoughts and feelings in a physical notebook or journal or you take notes using a digital device, the act of putting into words the emotions you experience can have a freeing effect.
Although journaling for anxiety relief can be an in-depth exercise, it doesn’t have to be. If you can take even a few minutes to get your feelings out, you stand a better chance of combating anxiety. This is why many people rely on journaling for quick anxiety-relief techniques at work.
10. Cold Therapy to Rest Your Nervous System (e.g., Splashing Cold Water on Face or Holding Ice)
Because anxiety and anxiety-relief techniques are so intertwined with your nervous system, you can try “resetting” things using cold water. Cold therapy, often achieved by splashing cold water on your face or holding ice, has the effect of causing your nervous system to snap out of its current activity. Essentially, you’re disrupting the energy that your nervous system is channeling into your feelings of anxiety.
When it comes to anxiety-relief techniques, cold therapy is great because it can be discreet. As long as you can find a restroom with access to a sink, you can try splashing cold water on your face to interrupt the cycle of anxiety. This is also handy if you’re looking for ways to calm anxiety attacks instantly.
When Should You Seek Professional Help for Anxiety?
While it’s good to have coping strategies for anxiety that you can turn to, anxiety disorder may require professional help to overcome. This may be the case when anxiety persists despite the use of coping techniques.
Other signs you may need professional help can include:
- Your anxiety causes you to withdraw from society
- You experience feelings of depression
- You begin to experience adverse physical health consequences due to anxiety
- Anxiety causes thoughts of self-harm
Options for Professional Help in Seeking Anxiety Relief:
- In-person therapy
- Online support groups
- Group therapy sessions
- Dedicated treatment programs
FAQs About Anxiety-Relief Techniques
What is the fastest way to relieve anxiety?
Deep breathing techniques, grounding techniques and positive affirmations can provide quick relief from anxiety in any situation.
Can anxiety be controlled without medication?
Yes. Many people use coping strategies for anxiety like mindfulness, exercise, therapy and breathing exercises. Mental health support in the form of therapy can also be beneficial.
What is the best grounding technique for anxiety?
The 5-4-3-2-1 method is one of the most effective grounding exercises. It involves identifying five things you see, four you touch, three you hear, two you smell and one you taste.
How can I stop an anxiety attack fast?
To stop an anxiety attack fast, some anxiety hacks can include deep breathing, holding something cold, focusing on your senses or using positive affirmations. All of these are ways to calm anxiety attacks instantly and bring your mind back to the present moment.
How can I calm my anxiety at work or in public?
Discreet techniques like deep breathing, stretching and using aromatherapy roll-ons can help ease anxiety without drawing attention. Mindfulness techniques can also help ward off symptoms if you need to know how to reduce anxiety in public.
Find Anxiety Relief with Mahajan Therapeutics
While anxiety can feel overwhelming, it’s important to remember that you’re in control. Through the use of one or more of the techniques and mental health tips discussed above, you can find freedom from anxiety symptoms and embrace greater emotional well-being. You may have to try different techniques to find what works best, but don’t give up – anxiety does not have to rule your life.
To learn more about coping strategies for anxiety and some ways to calm anxiety attacks instantly, reach out to Mahajan Therapeutics today.
