Simple Options to Help Reduce Anxiety in Less Than 5 Minutes : Sure, we put a BOLD statement out there! Reduce anxiety in less than 5 minutes? Well, you clearly don’t know what I’ve gone through and that is NOT going to happen that easily….
Maybe not, but how about we give it a try, ok?
According to the ADAA, anxiety disorders are the most common mental illness in the U.S. – it impacts 18.1% of the population every year.
World wide the numbers are even more phenomenal – 264 million people deal with anxiety.
So what is anxiety and how does it show up? It can vary by individual and how extreme the symptoms are also vary. The major signs include:
- Excessive or irrational fear
- Worry beyond what a typical person would experience with everyday stressors
- Physical manifestations
And these are only a few of the symptoms.
So, when you notice the signs of anxiety coming on what can you do to help ease or eliminate it?
Tea can be extremely relaxing! Some of the best teas for soothing and easing tension and anxiety would include:
- Chamomile tea
This tea that comes from the flower is synonymous with calm. It is one of the most well-known stress-soothing teas.
- Peppermint tea
A well loved aroma with good results. It has been shown to reduce feelings of frustration, anxiety, and fatigue.
Other teas that many find helpful in easing anxiety would be Lavender tea, Lemon Balm or Green tea. You might want to explore these options as well!
Move (Any way possible)
So many practitioners and doctors spout about exercise helping with depression and anxiety! Well, yes – it’s true.
But they forget the fact that if you are suffering from either depression or anxiety, it’s hard enough to get out of bed or off the sofa. (Or am I the only one that feels that way?!? Ok – enough of my personal rant!)
The only thing that we’ll say here is move somehow for some amount of time. Outside, inside – anywhere. But move!
- Put music on and dance or move to it.
- Get yourself outside or up a set of stairs and do it for even 1-5 minutes.
- Like your screens? Find something/anything on YouTube that will get you moving. Again, even 1-5 minutes.
And maybe, just maybe, if you’ve moved for whatever time you set you might be able to convince yourself to keep at it a few minutes more? See if even a little bit of motion doesn’t help ease the anxiety and panic.
CBD or Cannabis Anyone?
There’s been increasing legalization of cannabis across many parts of the globe. In addition, researchers have been studying effects and impact of the use of CBD and cannabis.
In a long list of medical benefits that include things such as:
- Chronic pain & cancer treatments
- Relaxation of muscles for MS patients
The use of CBD or cannabis for anxiety has been well touted by users and researchers world wide.
Options on how to use either of these products are as varied as the products themselves. You can choose gummies or drops for CBD options. Cannabis users can choose from several different vapes options. And some of the best water pipes are also perfect for this type of situation as well. Either one of these are a great choice!
Deep Breathing Exercises
There are SO many options for breathing or meditation exercises that can help. When you feel anxiety or panic coming on, you want something that you can do quickly and easily.
The Square breathing technique is one that you can start instantly wherever you are.
How to do it – S….L…..O….W….L….Y
- Begin by slowly exhaling all of your air out.
- Next, inhale through your nose for a slow count of 4.
- Hold for a count of 4.
- Slowly exhale through your mouth for a count of 4.
- And then pause and hold for the count of 4.
Focus on your breathing or picture yourself moving from one side to the next side of the square as you do each step. If you can, repeat the process a few times.
There are many ways to lower anxiety that are available. Testing and trying different options to find the ones that work for you is critical. Using them as soon as the signs of anxiety begin to rise up is also key to success.
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