7 simple tips to help control anxiety and stress

It’s common to feel stressed when faced with important meetings or unexpected challenges. However, you don’t have to let anxiety control you. Try these little-known, practical tips to calm your mind and regain control.

4-7-8 breathing technique

When you’re anxious, your breathing becomes short and shallow, exacerbating stress. One simple method is the 4-7-8 breathing technique. Breathe in through your nose for 4 seconds, hold your breath for 7 seconds, and exhale slowly for 8 seconds.

A 2023 study found that rapid breathing combined with slow breathing or breath holding can effectively reduce stress. This slows your heart rate and signals your brain to relax, helping you feel more in control within minutes.

Exercises to “connect” with the senses

Connection techniques can pull you out of your rut. The 5-4-3-2-1 method is a good example: Notice 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can smell. something that can be tasted.

This simple exercise brings your mind back to the present and reduces anxiety.

Chew gum or crunchy foods

Chewing gum or eating crunchy foods can calm an anxious mind. The act of chewing tricks your brain into thinking you are in a safe place, thereby reducing your stress response. Choose healthy options like nuts or carrots.

A study published in Nutrients in 2023 showed an interesting positive association between eating solid foods (or the ability to eat solid foods) and cognitive neurological performance.

Relax your muscles

When you are anxious, your body will tense up. Muscle relaxation is a technique where you tense each muscle group (like your arms, shoulders, or legs) for 5 seconds and then relax. It helps you release physical stress and calms your mind.

Write a “worries” list before going to bed

Anxiety at night can be especially bothersome. Try writing down your problems before going to bed. Listing them puts your mind at ease and prepares you to tackle them logically the next day.

Combine this with a list of things you’re grateful for to shift your thoughts to the positive.

Apply an ice pack or splash cold water on your face

Applying a cold compress to the face activates the “diving reflex,” a natural response that helps calm the nervous system. Splash cold water on your face or apply an ice pack to your forehead or cheeks for a minute. This technique is especially useful during panic attacks.

The “thinking box” method

When your mind is cluttered, try the “thought box” method. Imagine putting each stressful thought into a separate box. Process one box at a time instead of trying to process everything at once. This technique simplifies your thinking process and helps reduce feelings of overwhelm.