Our minds are naturally wired to protect us. Anxiety is one of the most common issues among people of today’s times. Anxiety happens when your mind travels to the future and senses a dangerous situation. Our mind goes into a state of panic, and that’s how anxiety starts showing up in our bodies. It has become so common that people have sadly started normalizing it as a part of our lifestyle.
It hampers our ability to function normally and curbs our creativity levels. A person battling constant anxiety can witness the impact of it in all aspects of life, whether it is work, relationships, personal life, or health. However, you are not alone, and you are not powerless either. You just have to learn to ace self-control and exercise certain effective techniques that can bring down your anxiety levels instantly so that you can gather your energy to do better things.
Health Shots got in touch with Dr Jyoti Kapoor, Founder-Director and Senior Psychiatrist, Manasthali Wellness, to understand how to reduce anxiety instantly.
How to deal with anxiety instantly
Due to anxiety, a person feels held back for a long time. You feel intimated in public places, restlessness sets in as soon as you start interacting with a stranger, and normal challenges feel gigantic. However, stay determined to test your boundaries and reach your goals despite having anxiety symptoms.
Here are certain techniques shared by our expert to help you cope with anxiety in a jiffy.
1. Deep breathing exercises
“Deep breathing is a powerful technique that can quickly alleviate anxiety by calming down your nervous system. Try the most raved 4-7-8 technique: Inhale through your nose for a count of 4, hold your breath for a count of 7, and exhale slowly through your mouth for a count of 8. Repeat this technique multiple times to induce a feeling of relaxation,” says the expert.
2. Grounding Techniques
Grounding exercises help shift your focus away from anxious thoughts and into the present moment. You can try the 5-4-3-2-1 technique. This method goes as follows:
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• Looking around and naming five things you can see
• Four things that you can touch
• Three things that you can hear
• Two things that you can smell
• One thing that you can taste.
This sensory engagement helps redirect your attention and reduce anxiety.
3. Progressive Muscle Relaxation
“Tension often accompanies anxiety. Progressive muscle relaxation is a technique that involves getting the muscles tense and then releasing different muscle groups to give relaxation. Start with your toes and work your way up to your head, focusing on each muscle group for a few seconds before releasing. This method helps alleviate physical tension and mental stress,” says the expert.
Visualization techniques involve imagining a calming and peaceful scenario. Close your eyes and picture yourself in a serene environment, such as a beach or a forest. Engage your senses by placing yourself in imagination in distinct sights, sounds, and sensations. It can help divert your mind from anxious thoughts and promote a sense of tranquillity.
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5. Engage in mindfulness
The expert says, “Mindfulness is a technique of bringing yourself to the present moment without judgment. Practice mindfulness by observing your thoughts, feelings, and sensations without trying to change them. This can help break the cycle of anxious rumination and promote a sense of acceptance and calm”.
6. Listen to music
Music has a powerful impact on mood. Create a playlist of calming or soothing songs that you can turn to when anxiety strikes. Focus on the melodies and rhythms to divert your mind from anxious thoughts and induce relaxation.
It isn’t easy to lower anxiety symptoms, but you can learn to hone your skills and learn to react in a more positive manner.