How to calm down anxiety instantly?
Anderson Kertzmann
2025-07-25 13:27:22
Count answers
: 20
Close your eyes and pull as much air as you can into your lungs. Try to take in enough so that your belly actually pokes out. Hold your breath for a couple of beats, then let it out as slowly as possible. The slower you exhale, the more you’ll engage the parasympathetic nervous system, which is responsible for calming the body down after it’s had a bad fright or shock. You can’t be both scared and calm all at once, so focus on lengthening your exhale to get the most out of it. The long exhale is what tells your body everything is OK. Gently press the tip of your tongue to the roof of mouth, and your jaw will often fall open and relax on its own. If you can relax your body, you can relax your mind. Ask yourself questions that force the analytical parts of your brain to engage, what emotion am I feeling right now, is it anger, fear, rage, why am I feeling this way, is it because of something that’s already happened or something that I’m only afraid might happen. Think of a person, place or thing that brings you joy or comfort, and picture it in your mind in as much detail as possible. Music relaxes people, it’s as simple as that, and when the memories and feelings elicited by certain songs are very happy, they completely distract you, the mind cannot focus on two different things at once.
Arielle Bode
2025-07-19 07:40:45
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: 16
When you first start to panic, focus on breathing slowly to help you feel calmer. A breathing exercise can help with this. It may also help to focus on what’s around you, instead of what’s going on with your body. For example, you could listen to music, count all the red objects around you, do something you enjoy like reading, walking or watching television, think about things you can see, hear, smell and feel around you. You can also reassure yourself using coping statements. For example, remind yourself that although panic attacks feel terrible, they don’t cause anything bad to happen. If you can, it’s important to stay in the situation you’re in. This shows you that you don’t have to escape for the panic to stop. Do practice calming breathing exercises, keep up your regular activities, try to work out if something is making you stressed, regular exercise, it helps manage stress, tension, and mood, and can improve your confidence.
Sydnee Stiedemann
2025-07-07 06:04:37
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: 16
Try this exercise the next time your mind is stuck on the worry setting. Sit quietly. Look around you and notice: 5 things you can see, Your hands, the sky, a plant on your colleague's desk, 4 things you can physically feel, Your feet on the ground, a ball, your friend's hand, 3 things you can hear, The wind blowing, children's laughter, your breath, 2 things you can smell, Fresh-cut grass, coffee, soap, 1 thing you can taste, A mint, gum, the fresh air. This exercise helps you shift your focus to your surroundings in the present moment and away from what is causing you to feel anxious. It can help interrupt unhealthy thought patterns. Practicing mindfulness involves breathing methods, guided imagery, and other practices to relax the body and mind to help reduce stress. Recent research shows mindfulness meditation may be as effective at reducing anxiety as medication for some people. There are several things you can try to help combat anxiety, including: Behavioral therapy, Deep breathing, Exercise, Journaling, Meditation, Reading, Socializing, Speaking with your health care professional, Spirituality, Thought reframing. Mindfulness is a meditation in which you focus on being intensely aware of what you see and feel in the moment, without interpretation or judgment.
Sydney Pacocha
2025-06-29 00:51:54
Count answers
: 13
Deep breathing is one of the simplest and most effective ways to calm down. The 4-7-8 breathing technique can help slow your heart rate and promote relaxation. To try this technique: Inhale for 4 seconds. Hold your breath for 7 seconds. Exhale for 8 seconds. Repeat until you begin to feel calmer. Naming your sensations and feelings may help you step away from them. When you’re overwhelmed with anxiety, the 5-4-3-2-1 grounding technique could help calm your thoughts down. This technique works best if you pair it with deep, slow breathing. Engaging in any kind of physical activity, from a 5-minute walk to a gym workout, can help reduce anxiety by increasing your heart rate and releasing endorphins. Focus on your breathing as you move to further promote relaxation. Splash cold water on your face or take a cold shower to trigger the mammalian dive reflex, which can help slow your heart rate and promote a sense of calm.
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