How to Cope With Anxiety Immediately

Anxiety Happens to Everyone Sometimes (Image Souce: Shutterstock)

What Is Anxiety?

To begin, let’s talk about what anxiety is and how it affects us. In general, anxiety is a normal and healthy emotion we experience in situations that are stressful or tense. If you’re nervous or uneasy about something, you might experience typical symptoms of anxiety, like a racing pulse and sweaty palms. It could happen when you’re giving a presentation at work, meeting a blind date, or driving in heavy traffic. That’s your body’s infamous “fight or flight” response, triggered by an increase in the hormone adrenaline.

Anxiety And Panic Interfere With Your Quality Of Life And Everyday Living Activities (Image Source: Shutterstock)

How to Cope With Anxiety Immediately

Now let’s talk about some good ways to cope with situational anxiety. Please note that these techniques are in no way substitutes for professional mental health care. They are, however, a great way to decompress when you’re feeling nervous or panicky. When you’re in a situation that has you feeling tense, take a minute to practice one or more of these relaxation techniques.

Deep Belly Breathing

How many times have you heard someone tell a nervous person to take a deep breath? As it happens, that’s pretty good advice. Taking a deep “belly” breath can help to activate your vagus nerve, which sends a message to your body to chill out. Now, you can’t really breathe into your belly, of course — your lungs are in your chest. What you can do is fully engage your diaphragm, the muscle underneath your lungs, with each breath. Try lying on your back and inhaling deeply, visualizing the air filling up your belly. You might place a hand over your belly button and think about sending your breath there. Once you’ve gotten the hang of it, you can practice diaphragmatic breathing anywhere, from the driver’s seat to the dentist’s chair. Check out this video for a helpful demonstration of deep belly breathing.

Vagus Nerve: Breathing for Relaxation — Tune Up Fitness
The 5 Minute Vacation — HeartsEssence

5–4–3–2–1 Technique

Here’s another way to reach a more grounded state when you’re feeling stressed. The 5–4–3–2–1 technique asks you to direct your mind away from your source of anxiety and focus on your sensory input. Using this technique, you’ll look for or acknowledge:

  • Five things you can see, like the color of the wall you’re facing, the window, even your own hands
  • Four things you can touch, like a piece of your clothing, your hair, or the fabric of the chair you’re sitting in
  • Three things you can hear, like a ticking clock, the TV, or people’s conversations
  • Two things you can smell, even if they’re somewhat nondescript, like the familiar smell of your office or kitchen
  • One thing you can taste, like something you ate recently, chewing gum, or a breath mint
Hand on Heart Anxiety Reduction Technique — UR Medicine

Take Charge of Your Mental Health

Now that you know more about how to get rid of anxiety, you can use these effective strategies to stay more grounded and peaceful in your everyday life. Lowering your stress level can help you to live a fuller, happier, and more productive life. That said, if you find that you consistently feel plagued by anxiety or intrusive and unwanted thoughts, you may be suffering from an anxiety disorder. When that’s the case, it’s important that you discuss your concerns with a mental health professional so that you can determine a treatment plan that will help you thrive. The good news is that, in addition to expert care, these relaxation techniques can help you when you’re feeling overwhelmed. So remember to breathe, relax, and take great care of yourself.



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