Published On: September 28, 2023
Reviewed On: September 28, 2023
Updated On: September 28, 2023
Life can be stressful, but you don’t have to let anxiety rule your life. Anxiety is a persistent, intense state of anxious thoughts, fear, and/or worry, often stemming from everyday experiences or situations. Work, relationships, friendships, parenting, money, and more can be the source of your anxiety. Unfortunately, generalized anxiety disorder is common, too.
Anxiety can be overwhelming and, at times, debilitating, but when you have the right skills, tools, and know-how, you’ll understand how to calm anxiety quickly at any moment.
Learn how to reduce anxiety immediately before it takes hold of your mental and physical well-being.
Breathing exercises are an effective way to thwart the adverse effects of generalized anxiety disorder. There are several breathing exercises for anxiety you can try, and they’re all easy to learn.
The 4-7-8 technique is simple to do and can be practiced anywhere. To use it, follow these steps:
Repeat until you start feeling more relaxed.
Box breathing is also known as square or 4-count breathing. To do it, just:
Pause before repeating the cycle.
If you’re looking for tips on how to reduce anxiety immediately, progressive muscle relaxation is a technique that’s commonly used and known for its efficacy. It’s based on the idea that our minds and bodies are intrinsically connected. Performing progressive muscle relaxation is easy — use the following steps.
Repeat these steps with each muscle group individually until you’ve tensed and relaxed every body part.
If you’re searching for ideas on how to lower anxiety fast, using relaxation techniques is a good place to start. At first, it can be difficult to perfect your technique, but the following tips will help:
Using guided imagery and visualization can help you effectively combat anxiety, center yourself, and release negative energy. Using an app or taking a class can be great ways to familiarize yourself with the technique.
One of the most important parts of using visualization and imagery is selecting the right images to focus on. Don’t overthink this process — there’s no right or wrong imagery. If you’re having trouble finding images that relax you, try the following:
If you’re hoping to learn how to get rid of anxiety fast, try combining the process of visualization with deep breathing exercises for optimal benefits.
Grounding techniques are an effective way to manage anxiety. They help you focus on the present so you can let go of the anxious thought patterns. Grounding allows you to redirect your anxious thoughts and become centered on your physical surroundings. There are 2 common grounding techniques you can try.
The 5-4-3-2-1 grounding technique uses the 5 senses to control your thoughts as you ground yourself in the present. When you’re actively focusing on each of your senses, you bring awareness to your immediate surroundings, allowing you to let go of the things causing your anxiety. Try finding:
Another grounding technique for anxiety is the 333 rule, which diverts your attention from things that feed your anxiety.
This simple, effective, quick grounding exercise can be especially helpful when dealing with racing thoughts. It can calm the mind and bring you a sense of peace.
Research shows that engaging in physical activity is an effective way to relieve stress and anxiety. In fact, people who work out regularly are 25% less likely to develop an anxiety disorder. It doesn’t take much, either. According to some research, a 10-minute walk might be as effective at reducing anxiety as a 45-minute vigorous workout can be.
Any type of physical exertion can help you manage anxiety. Studies suggest that exercise might be as or more effective than some anxiety medications.
Try consistent physical activity to minimize anxiety. Stay on track by:
Exercise and physical activity can effectively manage anxiety by promoting feel-good hormones and offering mental clarity, but another popular tactic is mindfulness and meditation.
Because anxiety often causes racing thoughts that make it difficult to focus, practicing meditation and mindfulness can be an excellent way to control the anxious thought patterns you’re experiencing.
Mindfulness exercises help you remain aware of your thoughts and feelings without judgment. Here are some simple, easy-to-use mindfulness techniques you can use to manage anxiety:
Meditation is powerful. It can train you to observe your thoughts so you don’t allow unhealthy or unhelpful patterns to control your mind or create anxiety.
The environment you surround yourself with can play a critical role in your mood and anxiety levels. Fortunately, simple ways exist to create peaceful, calming environments that foster serenity.
Part of understanding how to manage anxiety is learning what triggers it. Armed with this knowledge, you can either avoid anxiety triggers or find ways to limit their effect on your anxiety levels.
We all experience anxiety from time to time — it’s normal. That said, anxiety can damage your physical and mental well-being when it becomes a dominant force in your life or something you experience over a prolonged length of time. Chronic anxiety can lead to other problems, too, so it’s essential to know how to relieve anxiety fast and take back control.
Expert Insight“If anxiety goes untreated or unmanaged, it can worsen over time. This will end up severely impacting a person’s mental and physical health. It is best to get help and support through therapy and work on managing the anxiety.”
While the above techniques can be very effective in providing immediate relief from anxiety, addressing the root causes of your anxiety and developing coping tools is paramount.
If anxiety is taking over your life and affecting your relationships and overall well-being, here are some tips to help you create a healthier mindset.
Living a healthy lifestyle can be instrumental in keeping your anxiety in check. Add healthy habits to your daily routine to reduce stress and promote physical and mental well-being.
If anxiety interferes with your daily life, it might be time to seek professional help and anxiety treatment.
Expert Insight“Everyone experiences anxiety from time to time. Anxiety may be a perfectly normal response when confronted with a significant issue or life transition. Anxiety can have a negative impact on your relationships, academic performance, and employment. Therapy can help by identifying triggers for anxiety and learning healthy coping skills.”
If you’re struggling with anxiety and need immediate relief, Talkspace is here to help with therapy for anxiety. Talkspace is an online therapy platform connecting you to licensed therapists specializing in treating anxiety and other mental health concerns. It’s a convenient, affordable, and effective way to receive professional support and anxiety treatment without leaving your home.
If you want to know how to reduce anxiety immediately, Talkspace ensures access to professional guidance. A Talkspace therapist can equip you with the tools you need to cope with anxiety and stress. Don’t let fear control your life. Take the first step towards better mental health by contacting Talkspace today.
Anxiety and Depression Association of America, ADAA. Accessed April 10, 2023.
Anxiety and Depression Association of America, ADAA. Accessed April 10, 2023.
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Bisma Anwar is the Team Lead for the Talkspace Council of Mental Health Experts. A major focus in her work has been anxiety management and helping her clients develop healthy coping skills, reduce stress and prevent burnout. She serves on the board of a non-profit organization based in NYC called The Heal Collective which promotes advocacy and awareness of mental health issues in BIPOC communities.