Being anxious sucks.
Sometimes there’s a justifiable reason for being stressed,
and other times your brain is just like,
and cue the heart-pounding, sweaty-palmed agitation we’ve come to know as anxiety.
and it is 0% fun.
Whether or not you can change the circumstances that are causing you to stress,
you can alter how you interact with your surroundings,
which can have a big effect on how you feel.
Here are 5 quick things that you can do to find anxiety relief:
1. Change what you hear
Find anxiety relief by adjusting what your senses are taking in from your surroundings,
starting with what you hear.
Overload for any of your senses is anxiety-inducing for anyone, but sound is a big factor for a lot of people.
I’ve come to realize that too many people talking at once, especially loudly,
is overwhelming for me.
If I’m at home and it’s the noise of the household that’s grinding my gears,
the simplest solution is to walk away to a quiet place.
Also, getting the Airpods Pro is the best purchase I’ve made in a long time.
I love the option to use the noise-cancelling feature, with or without sound playing.
I just plug in with some chill tunes or golden silence to block out the kids’ noise when I’m not up for it
or the surrounding chaos of the airport/Costco/crowds/etc.
2. Practice controlled breathing
Through meditation, yoga, or simple breathing exercises you can do anywhere.
I love the Headspace app for guided meditation. It’s free and has been incredibly helpful for me.
Two thumbs up, would recommend.
If you’re in need of a quick fix, try the 4-7-8 breathing exercise.
- Inhale through your nose for 4 seconds.
- Hold breath for 7 seconds.
- Exhale for 8 seconds.
Make your exhales longer than your inhales to avoid making yourself hyperventilate.
This is also a good breathing exercise to help you sleep.
3. Aromatherapy
I’m not here to convince you one way or another about essential oils vs candles vs who knows what,
but I do know that there’s enough science out there to support the idea that our brains connect emotion and sense of smell to some degree
and I will say that if lavender oil in a diffuser or lighting some candles changes the mood and brings me some anxiety relief.
If it smells calming, helps shift your focus, and isn’t toxic,
then mission accomplished.
4. Drink something warm
Drink something warm/hot with thoughtful intention.
Too much caffeine or coffee makes me more anxious, so I’ll go for something like chamomile tea.
When you drink something warm, you’re forced to slow down.
It’s almost meditative, but enjoying a hot drink can feel like you’re doing a little more proactive than simply meditating.
5. Exercise
Feeling weird and jittery? Go for a run. Get on your bike. Do jumping jacks. Find anxiety relief through exercise. Interrupt the anxious thought patterns with fast, intense outburst of energy. Even just 5 minutes of running ’round the block in the neighborhood quells at least some of my anxiety.
Bonus tip:
The knee jerk reaction with anxiety is to push it away and ignore it.
This does not work for very long.
Dismissing your own emotions is invalidating, and leaves you as frustrated as if someone else were dismissing your feelings.
Try acknowledge the feeling.
Recognize
“Hey, I’m really anxious right now. I feel this way and I accept myself.”
Start the practice of positive self-talk.
Positive self-talk feels a little glib if you’re not accustomed to it, but you’re actually training your brain to believe what you’re saying.
Stress and anxiety are inevitable.
But with practice, I’m getting better and better at owning my anxiety
and not letting it own me.
Baby steps, baby.
What’s your go-to for quick relief from anxiety?