5 Steps for Real-Time Anxiety Relief
When anxiety strikes, you want relief now. Anxiety can feel scary, overwhelming and unbearable at times, so it’s logical to want to escape from it. In this guide, we will provide tips for real-time anxiety relief so you can feel better as quickly as possible.
Breathe in. Breathe out.
Breathing techniques are some of the most common anxiety relief strategies out there. That’s because they work. Anxiety involves mental and physical reactions. Breathing techniques control the physical elements so your mind can focus on the mental side. If you start feeling anxiety, breathe in slowly for four seconds. Hold your breath for a couple seconds, and then breathe out slowly for four more seconds. Repeat this until your heart rate calms back down.
Grounding is another popular anxiety relief technique. Identify sights, smells, sounds, and feelings around you. Your favorite rug, your hairbrush, the scent of a candle in the corner, the neighbor’s TV next door – these are all elements that can remind you of where you are and make you feel safe. When you realize you are in a familiar place, or at least surrounded by some familiar things, you are less likely to panic in the moment.
Go to a Less Chaotic Area
If you are in a crowded room or noisy area, go somewhere quiet and open. This follows the concept of “getting some fresh air.” Anxiety symptoms get worse if you feel claustrophobic, confused and suffocated. Excuse yourself from the situation, and take a moment to relax and think. If your anxiety is persistent, you may want to identify this safe zone any time you go somewhere new. Know where you can go if your anxiety prevails.
Remind Yourself That This Is Anxiety – Just Anxiety
Your mind may start playing tricks on you, creating numerous scenarios that seem logical at the time. You’re not having a heart attack. You’re not a bad person. You’re not being made fun of. You’re not being crushed. You are experiencing anxiety, something you’ve probably gone through several times over. Remind yourself over and over again that this is just anxiety. It will pass, and you will feel better shortly.
Get Personalized Anxiety Relief Tips
What works for you may not work for others. Work with a therapist to find personalized anxiety relief solutions that fit your lifestyle and personality. You can also learn how to prevent anxiety and how to deal with anxiety triggers on a daily basis. You may need to be referred to a psychiatrist to receive anxiety medication (a service we provide here at Midwest Psychological Services). Having a trusted therapist by your side is a great resource, and it can tremendously improve your progress with anxiety treatment.
Midwest Psychological Services offers anxiety therapy in Hudson, WI. We have two locations to serve you, and we have extended hours to suit your busy schedule. Give us a call at (715) 381-1980 to get matched with an anxiety therapist near you.