Struggling with Anxiety? Try These 7 Expert-Approved Fixes.
Practice Deep Breathing – Slow, controlled breathing can signal your nervous system to relax. Try the 4-7-8 technique: inhale for four seconds, hold for seven, and exhale for eight.
Engage in Physical Movement – A short walk, some jumping jacks, or stretching can release endorphins that reduce stress. Physical activity helps distract your mind and regulate anxious feelings.
Use the 5-4-3-2-1 Grounding Technique – This method brings your focus back to the present. Name five things you see, four you can touch, three you hear, two you smell, and one you taste.
Try Progressive Muscle Relaxation – Tensing and then slowly releasing muscle groups, starting from your toes up to your head, can help ease tension and promote relaxation.
Listen to Calming Music – Soft instrumental or nature sounds can shift your mood and slow down racing thoughts.
Use Positive Affirmations – Repeating reassuring phrases like “I am safe” or “This feeling will pass” can help reframe anxious thoughts.
Limit Stimulants – Avoid caffeine and sugar, as they can heighten anxiety symptoms. Opt for herbal teas or water instead.
By incorporating these expert-approved techniques, you can manage anxiety effectively and feel more at ease in stressful situations.