If you wonder how to get rid of anxiety, you are at the right place. In this article, we describe how to reduce anxiety in 9 simple steps. After doing these steps, your anxiety level will be lower and you will start feeling better.
Keep reading to find out more about the methods to calm down anxiety.
Breathing is one of the most effective ways of anxiety relief. You can apply the popular 4-7-8 breathing technique. In this technique, you should breathe in for 4 seconds, then hold your breath for 7 seconds, and breath out for 8 seconds. You should repeat this technique numerous times until you start feeling better.
2. Try the 5-4-3-2-1 coping method
This 5-4-3-2-1 coping method can help you stop feeling anxious in 5 minutes or less. You should try this technique every time you feel anxious. It goes like this:
Five: Look around and count five things that you see around yourself. These could be objects, spots on the wall, or flying birds outside.
Four: Now, name four things that you can touch. This could be the chair, the ground you are standing on, or the keyboard in front of you.
Three: You should listen carefully. You should hear three sounds, like the outside sounds, or the sound of your breathing.
Two: Smell two things that are in your environment. This could be a perfume or the smell of the flowers on the table.
One: Notice something that you can taste inside your mouth. It could be lipstick or some foods that you are eating.
Running can help calm down anxiety and you can experience the benefits each time you apply this technique. You should run for 5 minutes, and if running is not your thing, you can walk for 1 minute, and then jog for 1 minute until you reach 5 minutes.
4. Watch a funny video
It is very recommended to watch a funny video if you feel anxious. A good video will make you more relaxed and it will relieve the anxiety you usually feel.
When you laugh, your muscles contract and expand, and it reduces physical tension and stress. If you do not watch a funny video, you can remember some funny situations and have a good memory of some funny details.
5. Distract yourself
If you find yourself anxious during the day, you should distract yourself fast. If you feel pleasure in watching a favorite TV show or doing some cleaning in your house, you should do these activities to distract yourself.
You can also drink a favorite cup of tea or have a break while spending time with your pet. Find whichever activity makes you occupied if you feel anxious.
6. Take a cold shower
One of the quickest and most effective ways to get anxiety relief is taking a bowl with ice cubes and putting your face into it. If this is an extreme approach for you, there are other ways to get this kind of cold experience.
You can take a cold shower or you can go swimming. In both ways, your body will become calmer.
7. Make notes
In the moments when you feel anxious, you should take notes of your feelings. Write down what makes you anxious and how you can behave to get rid of anxiety. By taking notes, you will be more aware of your inner emotions.
8. Stand up straight
One of the quickest ways to get rid of anxiety fast is to stand up straight. In this manner, your heart and your mind get enough oxygen and you can feel more relaxed instantly. Standing up straight can also mean a better attitude and better coping with stress.
9. Sniff lavender oil
Lavender oil has a calming effect and you should use it every time you feel anxious. Sniffing lavender oil can calm your mind and make you feel better.
Now you know how to get rid of anxiety in 5 minutes or less. All of the mentioned methods are useful and effective every time you want to calm down anxiety and feel more relaxed.