In our daily lives, it is normal to feel anxious when faced with various stresses and challenges. However, when the anxiety becomes frequent and intense, or even a sudden panic attack, it is best to calm yourself down. So today I will share with you some ways to calm down quickly in anxiety.
1> Grounding exercises: Perceive the present moment and relieve anxiety.
Grounding exercises are an effective way to cope with acute anxiety by encouraging us to shift our attention back from the thoughts that are bothering us and focus on the current environment and sensory experience. When you feel anxious at work, you may want to put aside your concerns and feel your surroundings deeply.
You can choose to hold a small object, such as a bunch of keys or a stress ball, and focus your attention on the tangible sensation in your hand by feeling its weight and texture. Or, if you have a cold drink handy, take a sip slowly, paying attention to how the cup or bottle feels in your hand and how the liquid feels in your mouth.
At the same time, it can be helpful to confirm your current situation through inner dialogue. For example, you can tell yourself in your heart: "I am Xiaoqiang, 20 years old, sitting in the living room now, just coming home from work. Such self-reminders can ease anxiety by allowing you to reconnect with real-life situations. This method stabilizes emotions through the experience of the five senses, which is a simple but powerful self-regulation technique, 2 >, deep breathing lowers blood pressure and relieves anxiety.
Deep breathing is an effective relaxation technique, especially when dealing with panic attacks or stressful situations. When anxiety rises, our breathing may become rapid, leading to hyperventilation. By breathing deeply, we can regulate the pace of our breathing and provide sufficient oxygen to our brain, which reduces stress and improves concentration.
When you feel like a panic is coming, it's a good idea to pause your current activity and focus on adjusting your breathing. Try sitting up straight or lying down, placing one hand on your abdomen and the other on your chest, inhaling slowly and steadily through your nose, feeling your abdomen expand as your breath enters. Next, use your abs to control your breathing and slowly exhale through your mouth.
To make your breathing more rhythmic and deep, you can count to 5 as you inhale and exhale. This helps to prolong the breathing cycle and promote a deeper state of relaxation. With consistent deep breathing exercises, you can train your body and mind to better cope with tension and anxiety and restore inner peace and stability. It's a simple, easy, and anytime, anywhere way to self-adapt.
3>. Accept anxiety and observe feelings.
When experiencing a panic attack, our minds tend to become chaotic, and an excessive influx of sensory information can lead to sensory overload. Faced with this situation, an effective coping strategy is to focus on your own inner experience, observing and describing your feelings and thoughts in a non-judgmental manner.
Try to sit quietly and focus your attention on your current physical reactions and mental state. For example, you may notice a rapid heartbeat, sweaty palms, and worry that you might pass out. These are all manifestations of general anxiety symptoms, and understanding and accepting their presence is key to relieving panic.
Remind yourself that these symptoms are only a temporary manifestation of anxiety and that there is no need to resist excessively or try to force it in, as such efforts often only exacerbate panic feelings. Instead, you should gently tell yourself that these feelings are temporary and that they will naturally subside over time. This attitude of self-acceptance can help reduce the intensity of panic attacks and allow you to gradually regain inner peace and stability. Remember, patience and self-care are the most important support forces in the face of anxiety and panic.
4>: Gradually relax muscles and relieve anxiety.
Progressive muscle relaxation is an effective stress management and anxiety relief technique that helps to divert attention, reduce focus on fear and anxiety, and promote deep relaxation throughout the body by systematically tensing and relaxing muscle groups in various parts of the body.
To practice this method, you can start with the facial muscles and work your way down to the rest of the body. On each muscle group, tense the muscles for 5-10 seconds, then slowly relax. Repeat this process for each muscle group, but you can do it a few more times if you feel the need to do it to enhance the relaxation effect.
The main muscle groups include the jaw, mouth (which transitions from a frowning expression to stretching and relaxing), arms and hands, abdomen, buttocks, thighs, calves, and feet. Make sure that your breathing remains steady during the exercise, focusing on each sensory change in muscle tension and relaxation.
Through the practice of progressive muscle relaxation, you will not only learn to better control your body's tension response, but also develop an inner sense of calm and self-regulation. This technique can be used in a variety of stressful situations, whether it's coping with an acute anxiety attack or relaxing and decompressing in everyday life. Consistent practice will help improve your physical and mental endurance and make you more calm in the face of challenges.
5>: Accept anxiety, express and share.
In the face of anxiety, it is important to acknowledge and accept one's feelings rather than trying to ignore or suppress it. Ignoring emotions will only allow them to accumulate internally, becoming more intense and difficult to deal with. It is important to know that feeling scared or anxious is a normal emotional response in human beings, and there is no such thing as "wrong" or "bad".
To better deal with anxiety, you can try to record your feelings and express and understand your inner world through writing. Not only will this help you see your thoughts and emotions clearly, but it will also provide a safe space to release stress.
Sharing your feelings with a trusted friend or loved one is also an effective coping strategy. Through dialogue and listening, you gain new perspectives, support and advice, and you can feel understood and cared for by others, which can help reduce the loneliness and helplessness that comes with anxiety. Through self-expression and seeking support, we can learn to deal with emotions healthier, build resilience, and be more resilient in the face of life's challenges.
Note If your anxiety is making you feel overwhelmed or has been going on for a long time, seeking professional help is a very accurate option.
If you have a nickname about how to solve this situation in your daily life, please leave a message and pay attention to the comments.
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