7 Quick Ways to Reduce Anxiety, According to Therapists.
Practicing deep breathing can slow your heart rate and signal your brain to relax. The 4-7-8 technique (inhale for 4 seconds, hold for 7, exhale for 8) is highly recommended by therapists.
This involves tensing and relaxing each muscle group to release physical tension. It helps you focus on your body instead of anxious thoughts.
The 5-4-3-2-1 method (naming five things you see, four you can touch, three you hear, two you smell, and one you taste) shifts focus away from worries.
A short walk, stretching, or yoga can reduce stress hormones and increase endorphins, improving mood instantly.
Repeating calming phrases like "I am safe" or "This feeling will pass" can reframe negative thoughts.
Practicing mindfulness helps you stay in the present moment, reducing anxiety triggers.
Limiting caffeine and sugar can prevent heightened anxiety responses.
Try these expert-recommended techniques whenever anxiety strikes for quick relief!