Top 3 Ways to Control Your Anxiety RIGHT NOW

Controlling anxiety, stress, nerves…whatever you want to call it, can be a huge and frustrating obstacle. Anxiety disorders are one of the most common mental health issues in our society. That increased tension in our bodies can lead to an abundance of issues. Some of those issues are physical, as well as, mental. Furthermore, if ignored, anxiety can lead to relationship, employment, and social disturbances. Feeling a little anxious at times can be good. However, the feeling can easily become maladaptive or negatively impact us. If you are suffering from long-term uncontrolled anxiety, you need to seek professional help. If you are experiencing anxiety or stress that is short-lived and you can identify a cause for the uncomfortable feeling, you may just need a few strategies to help you through the moment. Below are three very effective strategies to help you get through times of intense anxiety or stress.

Breathe

If you were to look up ways to control anxiety you would find that breathing comes up over and over. Oxygen is needed for life and when our oxygen level is low we feel sluggish, unable to make good decisions, and sometimes confused. We naturally need to replenish that supply. When you are anxious, your body tenses up and you do not breathe adequately. So remember to breathe. Breathing, deep breathing, is best to not only help get oxygen to your vital organs but it also makes you stretch out muscles.

Try this breathing technique next time you feel anxious:

1. Breathe in while counting to 4
2. Hold that inhalation while counting to 4
3. Breathe out while counting to 4
4. Hold that exhalation while counting to 4
5. Repeat this sequence 4 times

If you are still anxious at the end of this exercise repeat it again.

Move

When anxiety hits, get up and move. Walk outside if possible and get some fresh air. If it isn’t possible or safe to go outside then walk around your home, office building, or wherever you are. Moving gets blood flowing and distracts the mind from what is disrupting your mood. The movement of walking stretches your muscles and increases your breathing and aids in controlling anxiety. Walk for at least 5 minutes but up to 15 minutes is best if your schedule allows it. This doesn’t have to be a ‘workout’ type of walk but instead, a relaxing walk is best to help release the tension brought on by your anxiety.

Distraction

Getting your mind off what is causing the anxiety, even if you do not actually know the cause, is key to helping you relax. Using distraction techniques are extremely beneficial. One common technique taught by mental health professionals is the ‘5 senses’ technique. When you feel yourself getting anxious stop and use the technique to refocus your thoughts.

1. Find 5 things you can SEE
2. Find 4 things you can HEAR
3. Find 3 thing you can SMELL
4. Find 2 things you can TOUCH
5. Find 1 thing you can TASTE

Pick a strategy you like best and stick with it. These strategies are not natural and have to be learned so in the beginning and you will need to make a conscious effort to practice. It may take several different times to receive the full benefit. Consistent use of these anxiety-controlling strategies will help you become more comfortable with their use and the more effective they will be.