6 instant techniques to fight anxiety

Our minds are naturally wired to protect us. Anxiety is one of the most common problems among people today. Anxiety occurs when your mind wanders into the future and perceives a dangerous situation. Our minds go into panic, and that’s how anxiety begins to build up in our bodies. It has become so common that people are sadly starting to normalize it as part of our lifestyle.

It hinders our ability to function normally and stifles our level of creativity. A person who fights constant anxiety can witness the impact it has on all aspects of life, be it work, relationships, personal life or health. However, you are not alone, and you are also powerless. You just need to learn self-control and practice certain effective techniques that can lower your anxiety level instantly so you can muster up the energy to do better things.

Health Shots reached out to Dr Jyoti Kapoor, Founder-Director and Senior Psychiatrist, Manasthali Wellness, to understand how to reduce anxiety instantly.

How to deal with anxiety instantly

Due to anxiety, a person feels stifled for a long time. You feel familiar in public places, anxiety sets in as soon as you start interacting with strangers, and the challenges of normalcy feel overwhelming. However, stay determined to test your limits and achieve your goals despite experiencing symptoms of anxiety.

Here are some techniques shared by our experts to help you overcome anxiety in no time.

1. Deep breathing exercises

“Deep breathing is a powerful technique that can quickly relieve anxiety by calming your nervous system. Try the most popular 4-7-8 technique: Inhale through your nose for a count of 4, hold your breath for a count of 7, and slowly exhale through your mouth for a count of 8. Repeat this technique several times to induce a feeling of relaxation,” says the expert.

2. Grounding Technique

Grounding exercises help shift your focus from anxious thoughts to the present moment. You can try the 5-4-3-2-1 technique. This method goes as follows:

• Look around and name five things you can see
• Four things you can touch
• Three things you can hear
• Two things you can smell
• One thing you can feel.

This sensory engagement helps distract you and reduce anxiety.

3. Progressive Muscle Relaxation

“Tension often accompanies anxiety. Progressive muscle relaxation is a technique that involves tensing the muscles and then releasing different muscle groups to provide relaxation. Begin with your toes and work your way to your head, focusing on each muscle group for a few seconds before releasing. This method helps relieve physical tension and mental stress,” says the expert.

4. Visualization

The visualization technique involves imagining calming and peaceful scenarios. Close your eyes and imagine yourself in a calm environment, such as a beach or forest. Engage your senses by immersing yourself in imagination in different sights, sounds and sensations. This can help take your mind off anxious thoughts and promote a sense of calm.

Also read: Anxiety Can Affect Your Sex Life! Recognize the signs and how to deal with them

5. Engage in mindfulness

Experts say, “Mindfulness is a technique of bringing yourself into the present moment without judgment. Practice mindfulness by observing your thoughts, feelings and sensations without trying to change them. This can help break the cycle of anxious rumination and promote feelings of acceptance and calm.”

6. Listen to music

Music has a strong impact on mood. Create a playlist of calming or relaxing songs that you can play when anxiety hits. Focus on melody and rhythm to take your mind off anxious thoughts and induce relaxation.
It’s not easy to reduce anxiety symptoms, but you can learn to hone your skills and learn to react in a more positive way.