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How To Calm Anxiety Quickly

What Is The Resilient Zone

How To Calm Down In 10 Seconds (Fast Relaxation Trick to Stop Anxiety and Stress)

Once stress has hijacked your body and brain, you want to get back to your Resilient Zone as soon as possible. What is the Resilient Zone?

CRM describes the Resilient Zone as a state of well-being in mind, body, and spirit. Youre in your Resilient Zone when you feel capable of handling the stresses of life. Its also called the OK Zone, a term that works especially well when sharing these skills with children. And some of my friends in the CRM teacher training here in Hawaii dubbed it the Aloha Zone.

The Resilient Zone isnt the same as a happy zone. You may feel happy and content at times when youre in the OK Zone, but you can also feel challenged. Difficult emotions like anger, annoyance, sadness, or fear can arise.

The difference is, when youre in the Resilient Zone, you dont feel overwhelmed, disabled, or swept away by events, triggers, or your associated emotions. You feel able to handle whatever arises.

Some people have big zones of resilience. Others have small ones. Its different for every individual depending on many factors from genetics to environmental stresses to previous life experiences that may have made you more vulnerable.

Heres the good news. By using the skills taught in CRM, you can gradually strengthen your Resilient Zone, so stress and trauma impact you less.

Tip : Recognize When Youre Stressed

It might seem obvious that youd know when youre stressed, but many of us spend so much time in a frazzled state that weve forgotten what it feels like when our nervous systems are in balance: when were calm yet still alert and focused. If this is you, you can recognize when youre stressed by listening to your body. When youre tired, your eyes feel heavy and you might rest your head on your hand. When youre happy, you laugh easily. And when youre stressed, your body lets you know that, too. Get in the habit of paying attention to your bodys clues.

Observe your muscles and insides. Are your muscles tense or sore? Is your stomach tight, cramped, or aching? Are your hands or jaw clenched?

Observe your breath. Is your breathing shallow? Place one hand on your belly, the other on your chest. Watch your hands rise and fall with each breath. Notice when you breathe fully or when you forget to breathe.

How You Can Help Someone With Anxiety

Regardless of whether you experience anxiety yourself, its probable that you know someone else who struggles with it. If you notice a friend, family member, or coworker showing any of the symptoms listed above, consider these strategies to support them:

  • Listen: If someone you know has anxiety, it can be helpful just to sit and listen to what is on their mind. This can provide comfort in knowing that they have a support system and that they dont have to face this alone.
  • Help them find resources: The best way to support someone with anxiety is to help them find ways to address their anxiety through the resources available. Whether it be finding a recommended therapist or access to mental health resources at your workplace, finding whats available is a great step in the right direction.
  • Set boundaries: Ultimately, its best to leave advice to mental health professionals. You can listen and suggest common resources that may help someone deal with anxiety, but avoid suggesting specific medications or techniques to manage anxiety. Plus, its important for your own mental health to set boundaries with loved ones so they dont become too dependent on you.

If you or someone you know is considering suicide or having suicidal thoughts, consult this list of international suicide hotlines. You can speak to someone immediately and receive the help you need.

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Adopt Some Relaxation Techniques

When you feel anxious, your breathing becomes rapid and shallow and you muscle tighten. This can impact your body by increasing your heart rate and bringing about light-headedness, nausea and sweating, among other physical symptoms of anxiety.

There are plenty of relaxation exercises to help reduce anxiety. These focus your breathing and identify areas of tension in your body which you can then release.

Here is a simple breathing exercise one that anyone can pick up in the moment to help calm anxiety:

  • Take in a slow deep breath through your nose for four seconds. Imagine filling your lungs from the bottom right to the top, making them as full of air as possible. You should feel your stomach rise as you do so
  • Hold the breath for another count of three
  • Exhale gently through your mouth for another count of six. Try to focus on relaxing any tense muscles when you do
  • Introduce muscle relaxation as you do. Work your way up your body, tensing body pats for five seconds and releasing.
  • Youll feel the tension drift away as you do this process

When you breathe in, this raises your heart rate slightly, and breathing out lowers your heart rate slightly. So, by breathing out for slightly longer than you breathe in, this can help you to lower your heart rate.

Do I Need Treatment For Anxiety

Tips To Calm Anxiety

Thereâs a lot you can do on your own to relieve anxiety, but sometimes you need help. Psychotherapy and medication are the two main treatments for anxiety disorders.

Signs that itâs time to talk to a mental health professional include:

  • Constant or nearly constant anxiety
  • Anxiety that gets in the way of your daily activities, like work or social life
  • Anxiety about things that donât actually threaten you
  • Panic attacks

Check your health insurance policy to see what mental health services your plan covers. Then, review a list of your in-network providers to find one to connect with.

âYou donât want to add to your anxiety by paying big out-of-pocket fees,â Kissen says.

Your primary care doctor may also be able to recommend a mental health professional with experience treating anxiety and anxiety disorders.

Rosmarin notes that itâs important to find a provider you click with and trust. He also says therapy doesnât need to go on indefinitely to be effective.

âA course of cognitive behavioral therapy for anxiety may be eight to 10 sessions,â he says. âThereâs also data to suggest that people feel substantially better after just one therapy session for panic disorder.â

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Ways To Calm An Anxiety Attack Fast

1. Stay in the present moment

Anxiety tends to be a future-oriented state of mind. Instead of worrying about whats going to happen in the future, try to bring yourself back to the present. Ask yourself, Am I safe right now? Is there something I can do about the situation right now? If theres nothing you can do in the present, revisit your concerns later so that you arent getting thrown off track by distant scenarios.

2. Talk to yourself

When you sense a panic attack, remind yourself that what you are experiencing is anxiety and that you are not in real danger. You can even address the fear directly by practicing a response like I am not afraid or This too shall pass.

3. Meditation and mindful breathing

Pay attention to your breathing. Initially, it may be loud and fast try to consciously slow it down and breathe as deeply as you can. Redirect your thoughts to something positive so that you arent overwhelmed with negative thoughts. Give yourself affirmations, like saying I will be okay over and over again.

4. Be aware of your triggers

Self-awareness and increasing your knowledge about your mental health are crucial. The more aware you are of your triggers and how your anxiety starts, the easier it will be to get yourself through an attack.

5. H.A.L.T. your attack

6. Get up and do something

7. Follow the 3-3-3 rule

  • Look around and name three things you see
  • Name three sounds you hear
  • Move three parts of your body

8. Watch a funny video

9. Stay away from sugar

How To Calm Anxiety: 8 Natural Ways

Occasional anxiety is a normal human experience. Mild anxiety can occur before interviewing for a new job. A higher level of anxiety can occur from barely avoiding a car crash. And an even higher level may come with the loss of a loved one. There are also those people who experience anxiety persistently. However, learning how to calm anxiety is essential for your quality of life. Its also important to know what causes anxiety to determine the best way to alleviate it.

Also Check: What Can You Do For Anxiety

Avoid Stimulants Like Coffee And Alcohol

Caffeine and alcohol can often have the opposite effect to what you might think. Coffee for example has been proven to induce more anxiety especially when drunk in high doses . Alcohol too can, on the face of it, help us to calm down if were feeling anxious. However, over time alcohol and anxiety don’t pair well together and will worsen any symptoms of anxiety you’re currently experiencing.

Causes Of Anxiety Fear And Panic

Box breathing relaxation technique: how to calm feelings of stress or anxiety

There are many different causes of anxiety, fear or panic and it’s different for everyone.

When you’re feeling anxious or scared, your body releases stress hormones, such as adrenaline and cortisol.

This can be helpful in some situations, but it might also cause physical symptoms such as an increased heart rate and increased sweating. In some people, it might cause a panic attack.

Regular anxiety, fear or panic can also be the main symptom of several health conditions. Do not self-diagnose speak to a GP if you’re worried about how you’re feeling.

Recommended Reading: Can Yelling At A Child Cause Anxiety

Why Is My Anxiety So Bad

If youre dealing with anxiety , its natural to wonder why things that seem so easy to other people are so difficult for you.

The truth is that some people are more prone to anxious thoughts than others. Both genetics and life experiences can affect anxiety. Additionally, there may be current factors in your life that are contributing to building up your anxiety.

Ways To Help Lower Anxiety Naturally

  • Get a good night’s sleep.
  • Research shows that after a full night of sleep â 7-9 hours is ideal â weâre likely to feel less anxious and more confident. Physical activity during the day will help us sleep better, too. And remember: if winding down for the night inclues reading before bed, don’t make these mistakes.

  • Fill the plate with anti-anxiety foods.
  • Science is discovering more about the âgut-brain connection.â Researchers often refer to the belly as the second brain, since about 95% of serotonin receptors are found in the lining of the gut. Science shows that foods containing certain vitamins and minerals may help reduce anxiety, so when weâre thinking about natural ways to help anxiety, consider filling up on these:

    It might also be a good idea to limit caffeine and alcohol â both of which can aggravate symptoms of anxiety.

  • Take a vitamin B-complex or a probiotic supplement.
  • Research shows that B vitamins have many health and quality of life benefits, and supplementing with B vitamins is gaining scientific traction. This 2018 study found that people who ate food high in B vitamins showed significant improvements in their anxiety and stress scores than those who did not. Taking a high-quality B-complex supplement is generally very safe, since B vitamins are water-soluble, meaning the body excretes what it doesnât use. But always consult with your doctor before taking any supplements since they can interact with medications or have side effects.

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    Tips For Dealing With Anxiety

    Anxiety is something that everyone feels at one time or another. This is perfectly normal, and can be helpful in many day-to-day situations to help us push ourselves to meet our goals, do things we didnt know we could do, and to stay alert. In fact, because ancient humans felt anxiety, it helped us survive as a species. It was very important for early humans to feel anxious and alert to many of the dangers of predators hunting them. Life has changed since those times, and unfortunately, what was beneficial to us in the past doesnt always translate so well to the modern world. Anxiety can hinder our lives and, at its worst, become debilitating and lead to panic attacks and other serious conditions.

    A common misconception about anxiety is that it is just in someones head. In reality, there are very real physical reactions in a body from anxiety.

    Some of these physical reactions may include:

    • Sudden, intense feelings of fear
    • Sweating
    • Gastrointestinal issues
    • Depression

    Many people are not aware that anxiety can have long-term effects on a body, especially when anxiousness is felt over long periods of time. Your immune system can be affected by anxiety and not work as well. You may also lose interest in sexual activities, and your body may be unable to perform sexual functions. Anxiety may even affect the health of your heart.

    How To Deal With Panic Attacks

    Ways To Calm Down From An Anxiety Attack

    A panic attack is a feeling of sudden and intense anxiety.

    Panic attacks can also have physical symptoms, including shaking, feeling disorientated, nausea, rapid, irregular heartbeats, dry mouth, breathlessness, sweating and dizziness.

    The symptoms of a panic attack are not dangerous, but can be very frightening.

    They can make you feel as though you are having a heart attack, or that you are going to collapse or even die.

    Most panic attacks last somewhere from five minutes to half an hour.

    Also Check: How To Ease Anxiety Attack

    Release The Anxiety Or Anger

    Dehorty recommends getting the emotional energy out with exercise. Go for a walk or run. in some physical activity serotonin to help you calm down and feel better.

    However, you should avoid physical activity that includes the expression of anger, such as punching walls or screaming.

    This has been shown to increase feelings of anger, as it reinforces the emotions because you end up feeling good as the result of being angry, Dehorty explains.

    Ways To Calm Anxiety Fast

    I love feeling anxious. Said no one. Ever. Feelings of fear and anxiety range from uncomfortable to overwhelming at times. When experiencing fear and anxiety, we want to know how to calm anxiety fast. We want to escape immediately. Anxiety is quite persistent. But, you probably already know that. As a Christian counselor, I suggest hitting fear and anxiety from two sides.

    First, when we are deep into an anxious moment, and want to calm anxiety fast, there are some ways to get a quick win . This article will cover a list of things to calm anxiety fast.

    Next, its important to know that there is a way to actually take anxious thoughts captive. This is the good news! However, its not a quick win. In fact it requires quite a bit of effort. Both routes are necessary in the battle of the mind.

    Picture this

    Imagine your front lawn is packed with weeds. You can either pull the weeds out by the roots or you can mow the weeds down. Both ways lead to an improved front lawn, but pulling the weeds out by the root yields lasting results.

    Same thing goes for anxiety. The list on how to calm anxiety fast, however, its like mowing the weeds down. Its a quick win both necessary and helpful. However, learning how to take anxious thoughts captive will get you longer lasting results.

    Check out these articles for more on this topic

    Lets dive into how to calm anxiety fast

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    Quick Stress Relief On The Go

    In traffic. Play music or listen to an audiobook. Take a different route to see something new. Do neck-rolls at stoplights. Sing in the car to stay awake and happy.

    Public transportation. Take a break from reading, cell conversations, and music to tune into the sights and sounds around you. Try noticing something new, even if youre on the same old bus ride.

    Running errands. Wear a special perfume or lotion so you can enjoy it while you rush from place to place. Carry a stress ball in your pocket. Take a mental snapshot or postcard at each destination.

    Waiting in lines. Instead of worrying about time slipping away, focus on your breathing. People watch. Chat with the person ahead of you. Chew a stick of minty gum.

    How To Calm Anxiety: Get Spiritual

    Quickly Calm Anxiety And Stress With This ONE Simple Practice

    Lets face it: something universal is happening. Skip this one if it doesnt talk to you, but for me, spirituality gets me through the toughest times. A spiritual mantra replaces my negative thought process. Prayer is a source of comfort and surrender. Calm is the result of surrendering to a Higher Power. Prayer allows me the time and space to question whether there is some global lesson I need to learn. Could this time improve my perspective on life? Could I use this struggle to become a better person? I know its hard to imagine, but could I and the world somehow transform this new normal into a better version of the old normal?

    These are questions worth asking until we find the answer hiding somewhere under all of that anxiety.

    Recommended Reading: How To Help My Anxiety

    How To Cope With Difficult Situations

    Sometimes in life, youll be faced with really challenging situations and the only way to get through them is to accept that there will be bumps along the road.

    Acceptance is the key to coping with difficult situations. Notably, accepting a situation doesnt mean that you cant change it but rather that youve decided to make the best out of a bad deal. You learn to embrace life with all its trials and tribulations. Read more.

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