If you are currently experiencing symptoms of anxiety, it\u2019s important that you take the necessary steps to calm yourself down and prevent a panic attack. Whether you are having physical anxiety symptoms such as sweaty palms or a rapid heart rate, or you feel paralyzed by your anxious thoughts before a big test or presentation, there are several things you can do to immediately reduce your anxiety. <\/p>\n\n\n\n
In this article, we outline how to reduce anxiety immediately so you can prevent an anxiety attack. <\/p>\n\n\n\n
If you suspect that you have an anxiety disorder, you may need more support than this article can provide. If you feel anxious frequently enough that your symptoms are impacting your daily life, Klarity can help. Klarity connects patients across the country with licensed healthcare providers for online anxiety treatment<\/a>. In as little as 48 hours, you could receive a personalized plan for your anxiety. Find a provider<\/a> today.<\/p>\n\n\n\n One of the symptoms of anxiety is hyperventilation, which is characterized by short, rapid breathing. By consciously slowing your breath, you can reduce your stress and anxiety. Deep breathing increases the supply of oxygen to the brain, which activates your parasympathetic nervous system to promote a state of calmness and relaxation.<\/p>\n\n\n\n Sit up straight and take deep breaths through your nose. Hold your breath for 3 seconds, and then exhale slowly through your mouth. By focusing on your breathing, you also become more aware of and connected to your body, which can make you feel more present and reduce negative thoughts. <\/p>\n\n\n\n When you\u2019re feeling anxious, many mental health experts recommend the 5-4-3-2-1 technique. This method focuses on your senses as a way to distract yourself from your anxiety. <\/p>\n\n\n\n The trick is to do the following:<\/p>\n\n\n\n Meditation is another popular technique that healthcare professionals recommend to reduce anxiety immediately. During meditation, you are able to quiet your mind and enter a deep state of relaxation. If you find it difficult to meditate on your own, there are plenty of guided meditations available online that you can listen to in a quiet and calming environment. <\/p>\n\n\n\n Whether you decide to go on a casual walk or you\u2019re a runner who has the stamina for long-distance jogs, any kind of physical activity will reduce your anxiety. Exercise provides you with an outlet for excess energy and releases endorphins, which reduce stress hormones. <\/p>\n\n\n\n Music can help distract you from outside stressors and help you feel more grounded in the present moment. Finding the right playlist of slow, calming songs can also have an effect on your nervous system<\/a> by slowing down your heart rate, blood pressure, and breathing. <\/p>\n\n\n\n When you are feeling anxious, talking to a trusted friend or family member about your fears can help stop a panic attack and prevent you from bottling up your anxious thoughts. <\/p>\n\n\n\n People with an anxiety disorder will often focus on small problems until they feel like overwhelming obstacles. The support of a close friend or loved one can help you see the bigger picture of the situation and stop feeling dragged down by the details. Talk to them about your fears and uncertainties and ask if they can support you as you try to manage your symptoms.<\/p>\n\n\n\n13 Ways to Stop Anxiety Now<\/h2>\n\n\n\n
1. Slow Your Breathing<\/h3>\n\n\n\n
2. Try the 5-4-3-2-1 Technique<\/h3>\n\n\n\n
\n
3. Meditate<\/h3>\n\n\n\n
4. Go On a Walk or Run<\/h3>\n\n\n\n
5. Listen to Relaxing Music<\/h3>\n\n\n\n
6. Talk to a Loved One<\/h3>\n\n\n\n
7. Try Aromatherapy<\/h3>\n\n\n\n