5 tips to help reduce anxiety and stress quickly

Stress and anxiety manifest in many different ways. Some people feel overwhelmed by the challenges they are facing such as work or love and cannot escape that state. Others are extremely scared with symptoms of rapid heartbeat, difficulty breathing and even chest tightness. This could be a sign of panic.

According to Dr. Jenny Woo, emotional intelligence researcher and founder and CEO of Mind Brain Emotion, predicting or recognizing the early signs of negative emotions can be difficult. However, understanding your emotions and triggers is key to self-control.

“Spend a few minutes every day reflecting on your emotions and the things that bother you. Regularly checking in with your emotions helps you spot negative thought patterns and their triggers,” she says. .

Experts also share other strategies to calm down and reduce stress and anxiety in difficult situations.

Practice deep breathing.

According to Daun Baker, PhD in psychology, director of psychological services at Amwell company, focusing on breathing is the first step to stabilizing the mind. She recommends that people take deep breaths, stretch their lungs, then exhale slowly. This triggers the relaxation response and calms the nervous system. In addition to helping reduce stress, deep breathing can also reduce your heart rate, according to the British Heart Foundation.

Research shows that incorporating breathing exercises into your daily routine for just a few minutes can reduce anxiety.

Grounding techniques

Grounding techniques are exercises that help control stress and bring the practitioner out of anxiety. According to Dr. Woo, they help bring practitioners out of a state of anxiety and panic.

Practitioners should calm down and focus on each individual sense such as sight, hearing, smell, touch and taste. Then, you name 5 things you see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This is called the 5-4-3-2-1 method. People can do this when showing signs of anxiety to prevent the fight or flight response during a panic attack.

Tense and relax your muscles

Muscle tension is a sign of anxiety, but it is also used to relieve this feeling. Many studies show the effects of progressive muscle relaxation on people with anxiety.

“Start by tensing each muscle group in the body, one at a time, then relax. It’s easiest to start from the top of the head, such as the forehead, down to the eyes, chin, shoulder muscles, arms, hips, then feet.” , Dr. Baker said.

The most important thing is to notice the difference between tension and relaxation, and repeat the routine until you reach a state of complete relaxation.

Visualize nature

Research shows that imagining a natural environment is effective in reducing stress and anxiety, making some people feel truly immersed in nature.

The method soothes the nerves and increases the secretion of hormones creating a feeling of peace. Dr. Woo suggests “taking a mental trip somewhere you love.” For example, the practitioner can visualize a white sand beach and focus on its sensory details. This helps you shift your mind away from stress and anxiety triggers.

Do exercise

Baker points out that physical activity such as taking a short walk, standing up and stretching also helps the body release endorphins, thereby improving mood and reducing stress.

The Anxiety and Depression Association of America suggests people exercise 15 to 20 minutes a day. Integrating exercise into daily activities and routines, or turning it into a social activity, helps improve mental health.