Modem life is stressful and everyone feels the niggle of anxiety at times This strain is even more intense for the estimated 20% of people who suffer from an anxiety disorder. While medication, therapy, and challenging your thought patterns can help to ease anxiety overtime, these things don’t do much for you when anxiety strikes and you’ve got to leave for a party, or you’re sitting at your desk at work feeling the fear descend. Luckily, there are ways to get your anxiety under control quickly. These simple methods will minimize anxiety in less than 15 minutes so you can excuse yourself briefly and come back feeling renewed.
Research has shown that listening to music you find relaxing, whether that’s a Bach symphony or some bubbly pop tunes, significantly decreases your anxiety levels Playing just 8 minutes of calming music can bring you back to yourself so get a relaxing playlist ready for the next time anxiety strikes
It sounds a little hippy-dippy but visualization really works Close your eyes and imagine yourself in a peaceful and beautiful scene such as an idyllic beach or a flowery lakeside. Use your senses to conjure up the sounds, smells, and sights of this place and feel your anxiety dissipate as you concentrate on this image.
You don’t have to get into a full meditation session to reduce your anxiety. By simply focusing on your breathing feeling the air moving in, through, and out of your body you can minimize anxiety. This has the added benefit of being discreet, so you can practice deep breathing on public transport or in the office.
Laughter yoga has been scientifically proven to reduce feelings of anxiety so try having a giggle the next time you feel stressed. Even if you have to force yourself at first, the laughter tricks your brain into thinking that you’re carefree, so pop on a funny YouTube video or think of your favorite joke to get yourself going.
If you can take 15 minutes to go outside and get some fresh air you’ll find your anxiety reducing naturally. Fresh air, familiar background noises, and the distractions of the outside world take your mind off your anxiety and return some peace to your head space, so excuse yourself for a quick walk when anxiety hits
Relax Your Muscles
Progressive muscle relaxation involves tensing and then releasing the tension from your muscles and it has been shown to greatly reduce feelings of anxiety. You can find progressive muscle relaxation tutorials on YouTube or do it yourself by tensing a muscle for 5 seconds and then releasing it.
Teas with soothing ingredients like lavender, chamomile, and rose essence help to relieve anxiety by calming your body and mind through their scents, tastes, and warmth. Some research suggests that the simple process of making a cup of tea is calming too, so this method is a two-i n-one anxiety cure.
Try these methods the next time you’re feeling anxious and you’ll feel lighter, less pressured, and more balanced in no time at all.