Three Instant Anxiety Relief Techniques You Can Try Right Now
Effective anxiety treatment takes time. Therapy, medication, lifestyle changes, and other research-supported interventions reduce anxiety, but the effects are often gradual. There are, however, some things that do provide immediate anxiety relief when you’re feeling overwhelmed and need quick support.
Exercise for Anxiety: A Quick Fix
Even a twenty-minute walk around the block can make a difference. Anything that gets your heart rate up for a little while and gets your body moving is likely to bring you some relief from the immediate symptoms of anxiety.
Research has shown that various types of exercises can help with anxiety, including resistance training, aerobic exercises like walking and running, and yoga, among others. Research shows the effect of exercise on anxiety symptoms is similar to antidepressant medication, with many individuals experiencing immediate improvement after physical activity.
Deep Breathing: Calming Your Mind and Body
It’s easy to underestimate the effectiveness of deep breathing and other grounding exercises. While anxiety feels complex and all-encompassing, research consistently shows that deep breathing is extremely effective in reducing anxiety.
Anxiety has three components: an emotional part (worry, stress, etc.), a cognitive part (the thoughts you’re experiencing), and a physical part that often goes unaddressed.
When you’re anxious, your nervous system is in what’s called a sympathetic state, preparing your body for an emergency. Deep breathing and meditation help shift the nervous system out of this state and into the parasympathetic state, inducing relaxation and slowing down.
Here’s how you can practice deep breathing:
Set a timer for at least a few minutes.
Inhale deeply for a count of four.
Hold your breath for a count of five.
Exhale for a count of six.
Repeat this sequence, adjusting the pace to what feels comfortable for you. Emphasize the exhale, as many people tend not to exhale fully when anxious.
Alternatively, you can use a meditation app like Medito, which offers free guided breathing exercises.
Engage Your Senses: Look and Listen
When overwhelmed by anxious thoughts, it's easy to lose touch with the present moment. Try this simple exercise to reconnect with your environment and calm your mind:
Close your eyes and take a couple of deep breaths.
Open your eyes and observe your surroundings. Notice and name:
Things you can see: Pick around five things that catch your eye, such as colors, shapes, or objects.
Things you can hear: Pay attention to the sounds around you.
Things you can feel: Notice sensations like the texture of your clothes or the surface you're sitting on.
Things you taste and smell: Identify any tastes or smells present.
Many people find that after this exercise, they feel more grounded and have gained some distance from their anxious thoughts.
Frequently Asked Questions
Are there specific situations or types of anxiety where these techniques may be more or less effective?
While exercise, deep breathing, and sensory engagement are generally effective for reducing anxiety, their effectiveness may vary depending on the situation or type of anxiety experienced. For instance, individuals with generalized anxiety disorder (GAD) may find deep breathing particularly helpful in managing constant worry, whereas those with social anxiety might benefit more from sensory grounding techniques in social settings.
How long does it typically take to notice results from these techniques, and how long do the effects last?
Results from anxiety relief techniques vary from person to person. Some may feel immediate relief, while others may take longer. Although immediate effects may fade, regular practice can lead to long-term anxiety management.
Is there evidence to suggest that these techniques can prevent future episodes of anxiety or contribute to long-term anxiety management?
Regular use of anxiety relief techniques can help prevent future episodes and sustain long-term management. Integrating these practices into daily routines can build resilience, enhance coping mechanisms, and foster well-being over time. Research strongly suggests that regular exercise and consistent meditation practice are extremely helpful in managing anxiety long-term.
Taking Control of Your Anxiety
If you find that your anxiety persists or interferes with your daily life, seeking additional support from a therapist can be invaluable. As a therapist specializing in anxiety management, I'm here to help you explore deeper-rooted issues, develop personalized coping strategies, and provide ongoing support on your journey toward better mental health. If you’re interested in talking about how I can help, feel free to reach out to me here.
Recent Posts
