Reduce Anxiety Now

What can you do when you feel completely overwhelmed and want to calm down? In these moments, first and foremost, you can congratulate yourself for recognizing that you are overwhelmed- recognition of anxiety is the first step to reducing the anxiety.

Now that you have recognized you are anxious here are some quick options to regulate your anxiety:

  • Use a cold pack around your eyes. This can be a bag of frozen peas or ice wrapped in a dishtowel. Why? Just like our mammalian cousins, such as dolphins and seals, upon first initial contact with cold water, the human heart rate slows down.
  • Take 5 deep breaths into you belly and extend your exhalations to twice the length as your inhalations. A message will be sent to your nervous system that you are not in any imminent danger and your nervous system can stop firing the fight, flight, freeze response.
  • Notice the current day, year, and location you are in and bring yourself into the present moment. When we panic, we are more likely to get confused with time.
  • Have a soothing ritual- such as a cup of tea, glass of water, light a candle, etc.
  • Pray or Meditate
  • Get outside and breathe, touch the earth and help yourself find perspective. Imagine yourself putting your anxious thoughts into an imaginary box and walk away from your anxious thoughts for a certain amount of time.
  • Distract yourself by focusing on your senses- sense of sound, sense of smell, sense of sight, notice the clothes on your skin and the tastes in your mouth.
  • Imagine being by the ocean with sand under your feet and sun on your head and shoulders. Or imagine a place where you usually feel calm.
%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close