Quick Self Care: 10 Ways to Reduce Anxiety in 5 Minutes or Less
Anxiety is uncomfortable. Everyone experiences anxiety, in fact it can be helpful in certain situations. However, many people feel anxious at times when it does not benefit them and they want to find ways to reduce those symptoms. Finding what works for you is a great way of taking care of yourself. Try the following suggestions and practice the options that work for you on a regular basis.
Identify what emotions you are feeling. Labeling your feelings can help you understand where symptoms of anxiety might be coming from. For example, if you identify that you are angry because your partner dismissed your feelings, you now have a source from which the anxiety could be stemming from. Identifying the emotion(s) assists you in feeling some level of control over understanding the anxiety.
Notice where in your body you are feeling anxious. Do you feel tension in your chest, tightness in your stomach? Noticing the bodily sensations can help you to bring awareness to discomfort in your body instead of a general sense of unease that we label as anxiety.
Go outside. If you are indoors, step outside. Notice the way the light changes, how the air feels on your skin, the colors you see, and what you hear. This is a great quick way to come into the present moment and shift your awareness from an internal anxiety to an external presence.
Talk with a supportive person in your life. Reach out by phone or in person to someone who will take some time to listen and talk with you. You do not even have to mention that you are feeling anxious if you don’t want to, but just engaging in conversation can distract you from the symptoms and help you to feel relief.
Do some exercises. Moving your body is one of the best ways to help decrease symptoms of anxiety. Do some jumping jacks, stretches, or go for a quick walk. Practice a few of your favorite yoga poses, see how many squats you can do, or dance around the room. Exercise can be just as effective as medication in decreasing symptoms of anxiety so make sure to try!
Connect with your spiritual practice. Whether you are someone who prays, meditates, or finds comfort in their higher power, utilize your spirituality. Have a prayer that you use specifically when you are feeling anxious. Save a guided meditation that helps you feel relaxed. Connecting to your spiritual side and practicing that can help decrease anxiety.
Get into nature. The power of nature is undeniable. When you are looking for a quick way to reduce anxiety nature can be just what you need. Go sit in some grass and notice how it feels as you touch it with your bare feet and hands. Sit on a bench and listen to the birds. Watch the leaves of a tree blow in the wind. Smell a flower, look closely at the petals and colors. Noticing nature can bring you into the present moment and help calm your nervous system and decrease anxiety.
Connect with an animal. If you have pets nearby then pet or play with them when you notice anxiety coming on. If you have a pet that will sit comfortably in your lap, let them and notice how their body feels curled up on you. Animals can make us laugh so throw a ball or play chase with your animal and notice yourself smiling.
Start laughing! Laughter can immediately shift our emotional state. A good belly laugh can provide a release similar to exercise. Watch a funny video or listen to a comedian that you like. Thanks to the internet, a funny video is only seconds away.
Turn on your favorite music. Music can alleviate symptoms of anxiety and if you get up and dance to it, that’s even better! Some music can increase anxiety so when you are already feeling anxious, tune into something that will be calming, upbeat and positive, or joyful. Singing along can help bring you into the present moment and distract you from anxious thoughts.
Keep a list of what works for you and practice those on a regular basis. Even if you are not feeling anxious, self care is essential for you to be healthy.