Top Psychologists Share 7 Ways to Ease Anxiety in Minutes.

Deep Breathing Exercise Practicing deep breathing techniques, such as the 4-7-8 method, can activate the body’s relaxation response. Inhale for four seconds, hold for seven, and exhale for eight to slow your heart rate and calm your mind.

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Grounding Technique The 5-4-3-2-1 grounding method helps bring your focus back to the present. Identify five things you see, four things you feel, three things you hear, two things you smell, and one thing you taste.

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Progressive Muscle Relaxation Tensing and relaxing different muscle groups releases built-up tension. Start from your toes and work your way up, holding each muscle for a few seconds before releasing.

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Positive Self-Talk Replace anxious thoughts with positive affirmations. Remind yourself, “I am safe,” or “This feeling will pass,” to shift your mindset.

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Move Your Body A quick walk or stretching can reduce stress hormones and boost endorphins, helping to clear your mind.

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Listen to Soothing Music Soft music, nature sounds, or guided meditations can lower stress levels and provide instant relaxation.

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Sip a Warm Drink A cup of herbal tea or warm water can have a calming effect on the nervous system.

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By incorporating these expert-backed strategies, you can manage anxiety quickly and effectively.

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