Five Tips to Reduce Feelings of Anxiety
When that awful familiar feeling of worry and fear set in, what can you do?
It happens to all of us…you’re going through your regular day-to-day routine when suddenly, that familiar feeling sets in. Your chest tightens up, you start to sweat, your muscles get tense, the pit of your stomach sinks, and you feel the sudden urge to sprint. You’re anxious. This happens to a lot of us, probably all of us at some point or another. But sometimes, we don’t even know where these feelings are coming from. They just start out of no where! What do you do when you’re feeling anxious and you don’t even know why?
Anxiety is often a warning sign. Sometimes it’s a wake-up call to things we’re avoiding or outright unaware of. It can be very useful to get to the root of the problem, but if you’re caught in the moment and need to help yourself settle, here’s a few things you can try to soothe your anxiety.
1. Slow down and reduce the noise
When we get so busy in the hustle and bustle of our days, our minds get caught in a race we’re often unaware of. So many times, when we’re moving at top speed, our subconscious mind is working; it’s processing things we are barely aware of.
For example, picture this scenario: You’re at work and the day has been chaotic. Between showing up ten minutes late, surprise visitors, upcoming deadlines, an email that made you upset, and your cold coffee, you haven’t even had a moment to catch your breath. You’re just about to get cranking on the third task on your to-do list when all those familiar feelings of anxiety set in. What happened?
Often, what is happening here is going on beneath the surface. While the most conscious parts of your mind were worried about work, your subconscious was thinking about the to-do list you’ll also have to tackle at home, the dinner you forgot to put away last night, the lunch your child may or may not have forgotten, and the fight you had with your spouse on the way out the door this morning.
When anxiety shows up unexpectedly, I often urge people to slow down if they’re able. Take three to five minutes and stop the rambling in your brain to think back about what you were actually just pondering. With some stillness and focus, you might be able to realize what your brain was processing in the chaos. In this example, maybe the argument with your spouse was running through your subconscious mind and you hate knowing that things are unresolved.
Slowing down and recognizing what has made you anxious won’t necessarily solve your problem, but being aware can help you set it aside to give it the proper attention in the right time. And, as some counselors like to say, sometimes you have to “name it to tame it.”
2. Pay attention to your body
Another helpful thing to do when you notice feelings of anxiety is to pay attention to your body. When you feel anxious, your body begins to move into fight, flight, or freeze mode. In other words, your body prepares for swift action. In these anxious moments, take a second to scan through each part of your body from your toes to the top of your head. Relax each muscle in turn. You’ll notice that you’re holding more tension in your muscles than you realized. Relaxing each muscle will remind your brain that there is no fight to be had in this moment and should help you get into a bit of a calmer state. Keep at it - you may have to continue reminding yourself to relax for a few moments. Sometimes those shoulders creep up to your ears and you don’t even feel it!
3. Move your body
For some people, anxiety feels like energy. Your legs are bouncing, your chest is tight, and your senses are on high alert. When this happens, if your situation allows, find a way to move your body. A brisk five-minute walk, some light stretching, a trip to the mailbox or bathroom, or even a light jog or some jumping jacks! Most situations will allow for some form of movement for at least a moment or two. If you’re feeling like you have pent up energy when anxiety sets in, it doesn’t hurt to let a little of that energy out. Don’t be afraid to listen to what your body is telling you.
4. Get some fresh air
Fresh air does wonders for our bodies. Not only is clean air so good for you, it can also be a bit of a shock to your system (in the best way) when you need it. Next time you’re starting to feel anxious, see if you can excuse yourself for five minutes to get some fresh air. If not, maybe you can open a window. Take some deep breaths of that fresh air. Between the fresh, cold air, the deep breaths, and the change of environment, you might find a bit of reprieve.
5. Talk to someone
This is most likely to help you with the root of your concerns. Find a trusted friend, mentor, pastor, or mental health professional to talk with about your feelings of anxiety. Bonus points if you’ve followed the tips above and have some insight about the root of your anxiety and what helps you calm down. Truly though, sometimes we really don’t know why we’re feeling anxious. Talking through your concerns with someone else may help you figure out what your body is trying to tell you and what may be the best path forward.
If feelings of anxiety are something that regularly haunt you, don’t be afraid to seek out some help from a mental health professional. We know how scary and impactful these feelings can be and we want to help you get to a better place. You shouldn’t be stuck with “just enduring” these feelings. There’s help and there is hope. Feel free to reach out.
