10 Ways to Calm your Anxiety.

10 Ways to Calm your Anxiety.

When anxiety or anger becomes overwhelming, it can be challenging to calm down. That’s why having familiar strategies can help. Consider adding these calming techniques to your toolbox.

1. Humming: Find a comfortable seated position, close your eyes, and start humming a simple tune or sound. Focus on the vibration in your chest and throat as you hum. You can experiment with different pitches and tones until you find one that feels soothing to you. Try humming for a few minutes whenever you feel anxious or stressed.

2. Watch funny videos: Sometimes laughter really is the best medicine. Research has found that laughing provides therapeutic benefits and can help relieve stress and improve mood and quality of life. Do a quick internet search to find funny videos for an instant mood boost.

3. Progressive Muscle Relaxation: Start by tensing the muscles in your toes and feet as tightly as you can for a few seconds, then slowly release the tension as you exhale. Move on to the muscles in your calves, thighs, abdomen, arms, and so on, working your way up your body. Focus on the contrast between tension and relaxation in each muscle group as you go.

4. Chew gum: Research suggests that chewing gum regularly can help to reduce anxiety, while also boosting mood and productivity. As a result, people who chew gum are typically less stressed than those who don’t.

5. Mindfulness Meditation: Find a quiet space where you won’t be disturbed. Sit comfortably with your back straight and your hands resting in your lap. Close your eyes and focus on your breath. Notice the sensation of air flowing in and out of your nostrils or the rise and fall of your abdomen. If your mind wanders, gently bring your attention back to your breath, without judgement.

6. Listen to music: The next time you feel anxious, put on your headphones and listen to your favourite music. Music has a calming effect on both your body and mind.

7. Dance it out: Get moving to your favourite tunes. Dancing has traditionally been used as a healing art. Research. Trusted Source shows it’s a great way to combat depression and anxiety and increase quality of life. 

8. Deep Breathing: Sit or lie down in a comfortable position. Take a slow, deep breath in through your nose, allowing your abdomen to rise as you fill your lungs with air. Hold the breath for a few seconds, then exhale slowly through your mouth, feeling your abdomen fall. Repeat this deep breathing pattern for several minutes, focusing on the sensation of each breath as it enters and leaves your body.

9. Write it down: If you’re too angry or anxious to talk about it, grab a journal and write out your thoughts. Don’t worry about complete sentences or punctuation — just write. Writing helps you get negative thoughts out of your head.

10. Seek social support: Sharing your thoughts and feelings with someone you trust, such as a friend, family member, or coworker, can be incredibly beneficial. Even if you can’t spare the time for a lengthy phone call, a quick text exchange can help you unload your emotions and make you feel heard. It’s even better if you talk to a humorous friend who can help you relieve stress by making you laugh..

These examples provide simple yet effective ways to incorporate each technique into your daily routine. With practice, you can develop a personalised toolkit for managing anxiety and promoting overall well-being.

Also, read about- Breathing Technique To Control Anxiety

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