7 Anxiety-Reducing Tips You Can Try Right Now, Experts Say.
Controlled breathing can instantly lower stress levels. Try the 4-7-8 method—inhale for four seconds, hold for seven, and exhale for eight. This activates the body’s relaxation response.
Movement helps release endorphins, which reduce stress. A quick walk, stretching, or even shaking out your arms can relieve tension.
Tense and then slowly relax different muscle groups in your body. This helps release built-up stress and promotes relaxation.
Name five things you see, four you touch, three you hear, two you smell, and one you taste. This shifts focus away from anxiety.
Soft, calming music can slow your heart rate and help you feel more at ease.
Focusing on the present moment reduces anxious thoughts. Try guided meditation or simply concentrate on your breath.
Saying phrases like "I am safe" or "This will pass" can reframe negative thoughts and bring comfort.
These simple yet powerful techniques can provide instant relief whenever anxiety strikes.