16 Effective Strategies to Alleviate Anxiety in the Present Moment
By Melody Wright, LMFT
Life can move at a fast pace and the inertia can take over, leaving us feeling empty without the steam to go any further. What exactly is anxiety? Anxiety is an overwhelming feeling that interferes with daily life. To each person, the experience is different and can be caused by public speaking, test taking or starting a new job or school.
Sometimes anxiety can take over, but the good news is, there are quick and simple steps you can take to settle your anxiety, think better and feel refreshed.
Best Anxiety Reducing Habits
Yoga- Aside from the anxiety-reducing benefits of yoga, it also has other positive side effects, such as a better quality of sleep and circulation.
Dance- If you are feeling anxious, try dance. Enroll in a class such as jazz, tap, and ballet; or take friends and dance for fun.
Massage- For stiff or tight muscles from strain or tension, a 30 minute to an hour massage can help reduce tension so you can relax.
Meditation- Calming the mind from thoughts that produce anxiety is another way. Find a quiet place wherever you are and practice meditation. There are also free apps that can help you focus and meditate.
Counting down from Ten- The rules your mom mentioned about counting to ten still works. If you are feeling overwhelmed, excuse yourself and take a few moments away. Counting down from 10 while being conscious of your breathing.
Awareness- As much as the term seems trivial, it is amazing how often we don’t realize how certain people and situations impact our physical, mental and emotional well-being. Remember self-care and assessment; listen to your body’s cues to situations.
Focus your breathing- While you are meditating and taking a moment, practice deep breathing in through your nose and slowly exhale through your mouth. Increasing the oxygen to your body helps ease the symptoms of anxiety.
Connect to Earth- Make a routine of getting outside, practice yoga or meditation outside. Reading in the park is a break from technology and a good time for fresh air.
Go for a walk- Even if it's for 15 minutes, walking will do wonders for your physical and emotional wellbeing. Thus giving your mind a chance to rest. Bring your partner or even your pet and make this a healthy habit.
Drink water- Dehydration contributes to a lack of mental and physical function. Make sure you are getting enough each day and more during extra physical activities and during the summer when the heat has increased.
Decrease screen time before bed- light stimulates our eyes. Allow yourself time away from electronics and television before bed so you can fall asleep easier.
Baths- Raising your body temperature eases anxiety and reduces tension in the muscles. Adding epsom salt with essential oils such as lavender and eucalyptus have calming qualities.
Journaling and creative arts- Sometimes writing your feelings and thoughts down acts as a release. If you like to paint or draw, this is another form of expressive art that combines creativity and healing in one. Listening, playing and writing music are also ways to soothe yourself in times of stress.
Connecting with family and friends- It is okay to receive support from those you are close to. Just making a call to someone or stepping out to a quick meal with a friend can make the difference in your day. Make a point to check in with someone close often and reduce isolation during times you feel anxious.
Cross lateral movements- Parents, kindergym for children is a great activity that incorporates learning with physical activities. And, this is not just for kids! Cross lateral movements can active both sides of the brain, which can help with integration and becoming more present and grounded.
Remember what you're grateful for- Sometimes just taking time to consider the good things you have in your life can turn around your state of mind.
Remember to take time for yourself and remember that it is normal to experience anxiety in certain situations. However, if you have persistent anxiety that inhibits your ability to complete daily tasks, or it is interfering with other areas of your life, reach out to a somatic therapist and find out what else you can do to reduce your anxiety.