Our minds are naturally programmed to protect us. Anxiety is one of the most common problems among people today. Anxiety occurs when your mind travels to the future and senses a dangerous situation. Our mind goes into a state of panic and this is how anxiety starts showing up in our body. It has become so common that people have unfortunately started to normalize it as part of their lifestyle.
It hampers our ability to function normally and hampers our creativity. A person struggling with constant anxiety can see its impact in all aspects of life, whether it is work, relationships, personal life or health. However, you are not alone, nor are you helpless. All you need to do is learn to master your self and practice some effective techniques that can instantly lower your anxiety levels so you can marshal your energy to do better things.
Health Shots reached out to Dr. Jyoti Kapoor, Founder-Director and Senior Psychiatrist of Manasthali Wellness, to figure out how to instantly reduce anxiety.
How to Manage Anxiety Instantly
Due to anxiety, a person feels held back for a long time. You feel intimidated in public places, the commotion sets in as soon as you start interacting with a stranger, and the normal challenges seem daunting. However, remain determined to test your limits and achieve your goals despite your anxiety symptoms.
Here are some techniques shared by our expert to help you deal with anxiety in a jiffy.
1. Deep breathing exercises
“Deep breathing is a powerful technique that can quickly relieve anxiety by calming your nervous system. Try the craziest 4-7-8 technique: inhale through your nose for a count of 4, hold your breath for a count of 7, and slowly exhale through your mouth for a count of 8. Repeat this technique several times to induce a feeling of relaxation”, explains the expert.
2. Grounding Techniques
Grounding exercises help divert your attention from anxious thoughts and focus on the present moment. You can try the 5-4-3-2-1 technique. This method goes as follows:
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• Look around and name five things you can see
• Four things you can touch
• Three things you can hear
• Two things you can smell
• Something 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 tensing muscles and then releasing different muscle groups to provide relaxation. Start at your toes and work your way up to your head, focusing on each muscle group for a few seconds before releasing. This method reduces physical tension and mental stress,” explains the expert.
Visualization techniques consist of imagining a calming and peaceful scenario. Close your eyes and imagine yourself in a serene environment, such as a beach or a forest. Engage your senses by placing yourself in your imagination into distinct sights, sounds and sensations. It can help distract your mind from anxious thoughts and promote a sense of tranquility.
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5. Engage in mindfulness
The expert says, “Mindfulness is a technique for bringing yourself to the present moment without judgement. Practice mindfulness by observing your thoughts, feelings, and sensations without trying to change them. It 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 soothing or soothing songs that you can turn to when feeling anxious. Focus on melodies and rhythms to distract your mind from anxious thoughts and promote relaxation.
Reducing anxiety symptoms isn’t easy, but you can learn to hone your skills and respond more positively.