Many of us suffer from anxiety from time to time, myself included. When stressed, our nervous system goes into fight/flight; cortisol floods our body, blood sugar rises, and digestion shuts down. Sometimes we can’t even think straight. The good news is there are simple tools you can use to calm down quickly when anxiety hits. I know they work really well because I use them.
5 Science Based Tools You Can Use to Reduce Anxiety Right Away
1. Go Outside and Take a Walk
For me getting outside and moving my body is my most favorite way to reduce anxiety. It changes my biochemistry and gives my mind something else to focus on. There is scientific evidence that walking can shift your mood (3).
Even if you only have 5 or 10 minutes it will make a difference. Spending time outside, especially in nature, cultivates a state of holistic balance and equanimity. Read more about nature therapy here. But even walking around the block will help.
2. Breathwork
Do you know our emotions affect the way we breath? Yes, when anxious we typically take small, shallow breaths, using our shoulders rather than our diaphragm to move air in and out of our lungs. When relaxed we breath slowly and deeply into our belly using our diaphragm.
You can change your emotional state by changing the way you breath.
Breathwork involves consciously and mindfully changing your breathing patterns to improve relaxation. Research shows it works! (1)
There are many breathing techniques and meditations you can use to calm down. Here are a few I really like.
- 4-7-8 Breathing to Reduce Stress – I learned this simple 4-7-8 breathing meditation from Dr Andrew Weil. It only takes 2 minutes and can relieve your anxiety, lower your stress hormones and do wonders for your body and mind.
- One Minute Breathing Meditation – Bhastrika or “Bellows Breath” – This is a simple effective technique that calms you down and shifts your nervous system into rest and restore. And it only takes 1 minute.
- Alternate Nostril Breathing – Nadi Shodhana Pranayama – I love this user friendly relaxation techniques that quickly calms your busy mind and cools an over stimulated nervous system. In fact I do it regularly because it feel so good.
3. Tell Yourself You Are Okay Out Loud
“Say out loud (your name) you’re okay. You are okay, you are okay! You’re okay right now, you’re going to be okay.” If you’re at home, go to the mirror and say it to yourself.
Research shows (2) that self-talk when done in the 3rd person, meaning you’re saying your name to yourself can be an effective method of reducing anxiety. Make sure your self-talk is compassionate and encouraging. For me it feels like I am surrendering and allowing my Divine Self to soothe me.
4. 333 Grounding Technique
The 333 rule is a grounding technique designed to bring you back to the present when stress and anxiety overwhelm you.
- name three things you can see
- name three things you can hear
- focus on three different body parts of your body. For example, feel your feet on the floor, open and close your hands, notice the temperature in the room on your skin.
This is an easy technique to remember and use in the moment to help get grounded when anxiety overwhelms.
5. Mindfulness Meditation
Just a few minutes of meditation every day can reduce anxiety (6). You don’t have to meditate for very long.
In mindfulness meditation, you focus on one thing, such as the flow of your breath. You can notice your thoughts and feelings. But let them pass without judging them.
My favorite meditation is The Breathing App. It’s available on your phone or computer.
Research shows that an 8-week mindfulness program works just as well for treating anxiety as a common antidepressant. (4) Even if you take medication, meditation is a tool that can improve the quality of your life.
Click here for a few more meditations you may enjoy and tips for making meditation work for you.
6. Fluid Intuitive Dancing
I added this because it’s so good. It’s one of the best and most enjoyable methods to assist you in releasing energy through your body, letting yourself FLOW.
This is a fun way of transmuting negative energy and releasing emotional blocks. You can use it whenever you’re feeling stuck or irritable. Fluid dancing releases the energy and you feel better.
You don’t even have to know how to dance. All you need is your body and some music. Click here to see a video and read more about it.
These are the things I personally do to calm down and soothe myself amidst the chaos. My hope is that they help you, too.
