3 Things You Can Do Right Now To Reduce Anxiety

Notice anxiety creeping into your day? Here are three simple research-based things you can do to start feeling calmer right now.

1) Breathe. 

Seems simple, but it really works.  When you’re focusing on your breath, you’re not focusing on your to-do list or fears.  Breathing also triggers neurons in the brain that it’s time to relax.

Try this specific breathing exercise called Square Breathing:  Slowly count to three as you inhale.  Then count to three as you hold your breath in.  Now count to three as you exhale, then three again as your breath is out.  Picture a square as you do this sequence five times.

2) Walk.

A brisk walk– even five minutes– gets your blood flowing and increases endorphins.  Bonus points if you can get outside!  Fresh air, sunshine for a boost of vitamin D, deep breaths, and a little exercise will tame your anxiety quickly.  Then you can head back to your desk and tackle your next big project with a more relaxed and confident attitude.

3)  List.

Anxiety is often caused by thoughts building up in our heads, gaining momentum as they cycle over and over. The simple act of writing down your thoughts on paper– getting them out of your head, so you can look at them objectively– can take some of the power out of them.  It might be a to-do list (it may seem like you have twenty-two things to accomplish today, but if you write them down, you see it’s really just five), or a list of thoughts about your situation (“He’ll never understand, I’m not good enough, I’ll never get this all done.”)  Are racing thoughts keeping you up at night?  Keep a pad of paper by your bed to write down what’s on your mind.

Need more help with anxiety?  I’m here.  Request a session today.