According to the National Alliance on Mental Illness, almost 20% of adults in the U.S. have had an anxiety disorder of some kind. The number of people who struggle with anxiety without being diagnosed is much higher.Obviously, the best approach is to consult a mental health professional and make fundamental positive changes in your lifestyle. But if you need help here and now, here are a few strategies that'll immediately make you feel less anxious.
#1 Stop Trying to Fight Your Anxiety
The number one thing that reinforces anxiety is any attempt to fight it; it's important to try to accept what you are feeling, and spiritual advisors can be very helpful. Consider having a psychic reading online—you'll feel better and understand your feelings deeper. A qualified psychic will help you recognize your anxiety and accept it.Research shows that anxiety is associated with intense feelings of shame and guilt. It's not uncommon for people struggling with it to blame themselves—both in the moment and long term. However, criticizing yourself for what you are feeling contributes to your anxiety, which is why it's essential to try to work through those negative self-thoughts.#2 Use Basic Breathing Techniques
Once you've managed to talk yourself into stopping blaming yourself for feeling anxious, it's helpful to use a few standard breathing techniques to feel more in control and reduce your anxiety. The most straightforward one to try is probably the box breathing technique.To memorize it, think of the four sides of the box. Keep that image in your mind while doing the exercise. Slowly breathe in while counting to four; hold your breath for four counts; slowly breathe out while counting to four; hold your breath for four more seconds. Repeat at least four times to feel the effect.#3 Change Your Position
Although this might sound too good to be true, mental health professionals observe that changing the position of one's body tends to decrease one's anxiety. But for the effect to be noticeable, the change has to be somewhat drastic. Merely switching from one sitting position to another won't work.For example, if you are lying on a bed, get up, splash some water on your face, and stand for a bit. If you are sitting all hunched up, stretch your shoulders and lay down on your belly. Unless your anxiety is too severe, changing the position of your body will prompt your mind to take a pause and stop ruminating.#4 Change the Scenery
The principle behind this tip is the same. Oftentimes, a mere change of the sensory experience can reduce one's anxiety, hence the need for changing your position or the scenery. No need to drop what you are doing and immediately take off for a weekend in the mountains (although this won't hurt, either). Even going out on the balcony and looking at the view for a bit can help.#5 Move Your Body
If you experience anxiety regularly, you've probably heard about the need to stay physically active more than you'd like. But the only reason why this is such an overused tip is that it works—exercising is one of the best ways to reduce stress and feel less anxious in your day-to-day life. Years of research support this claim, and it's pretty universal.Even if sport isn't part of your routine, moving your body when you already feel extra anxious can help. No need to do anything outrageous; in fact, an intense rock climbing session isn't the best idea for a sedentary person struggling with anxiety. Dancing to a YouTube video for 15 minutes or taking your dog for a walk is good enough.#6 Take a Cold Shower
Unlike the previous tip, this one isn't for everyone. But if it's summertime, and you are okay with cold showers (or plunges) in general, this is a great way to attack your anxiety and instantly quiet your mind. The intensity of what you'll be feeling physically when taking a cold shower will distract you and break the vicious cycle your thoughts are caught in.#7 Talk to Someone
Finally, if you have someone you trust by your side, talking to them is yet another fantastic way to lower your anxiety here and now. They can help you go through the so-called "reality check," a mental exercise that will make it easier for you to differentiate between what is real versus what is the product of fear in your head. Or they can just be there and support you, which is already priceless.An Afterword
Hopefully, these tips will help you if anxiety suddenly overwhelms you. But if it's something you struggle with regularly, please consider getting qualified help from a mental health professional. No anti-anxiety recommendation works better than a few therapy sessions with someone who understands your unique situation and is well-equipped to assist you. Categorized into General Health
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