*DISCLOSURE* This post is developed in partnership with BetterHelp.
When Anxiety Strikes: How to Calm Down Quickly
Nearly everyone experiences sudden bouts of anxiety from time to time. Life is stressful, and strong feelings of anxiety can sometimes arise quickly in response to any number of life events. When that happens, it can often feel overwhelming, as though the feelings of worry and uncertainty are the norm rather than the exception. Despite this, it may be possible to reduce strong feelings of anxiety by using some basic and straightforward techniques. This article will discuss a few ways to calm down quickly, as well as how to keep anxiety at bay long-term.
The science behind anxiety
Anxiety is a natural response to future stress or perceived danger, closely related to the body’s fight-or-flight system. This response is primarily orchestrated by the amygdala and prefrontal cortex, two brain regions that are responsible for processing emotions and fear. When these regions perceive a threat, they trigger the release of stress hormones like cortisol and adrenaline, preparing the body to either confront or flee from the danger. This physiological response, while beneficial in genuine threat scenarios, can become problematic when activated too frequently or without a real threat present.
Genetic predisposition plays a significant role in the likelihood of developing anxiety disorders, suggesting that anxiety can be inherited from one's parents. Environmental factors, such as traumatic experiences or prolonged exposure to stress, interact with these genetic predispositions to trigger anxiety responses. Additionally, psychological aspects, including patterns of negative thinking or constant worry about future events, can condition the brain to react more anxiously in certain situations.
Lifestyle factors also significantly impact anxiety levels. Sleep disturbances, sedentary lifestyles, and poor diets may all contribute to anxiety as underlying causes. Understanding these underlying causes and how they contribute to anxiety can empower individuals to identify their triggers and seek effective coping mechanisms.
Tools to calm down quickly
When anxiety strikes with full force, having quick, effective techniques to regain control and calmness can be extremely helpful. One of the most powerful tools at your disposal is deep breathing exercises. While it may sound cliche to some, deep breathing exercises are some of the best-supported tools for reducing anxiety quickly. The process decreases the production of stress hormones, reduces heart rate, and lowers blood pressure, providing a physical counteraction to the symptoms of anxiety.
Grounding techniques are another rapid and effective tool for reducing sudden feelings of anxiety. These practices involve focusing on the present moment and reconnecting with the physical world. Simple actions, such as naming five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste, can divert your mind from anxious thoughts and bring you back to the present.
Progressive Muscle Relaxation (PMR) is also highly beneficial. By tensing and then relaxing different muscle groups in the body, PMR can help reduce the physical tension that accompanies anxiety, promoting a sense of physical and mental relaxation. While deep breathing and grounding can be done almost anywhere, PMR is best done in a quiet, relaxing space, if possible. Begin by tensing your toes, then releasing the tension slowly. Continue to tense and relax different muscle groups, moving progressively upward through your body. After the toes, move on to the lower leg, then continue upward.
Lastly, the practice of mindfulness can be incredibly effective in managing anxiety quickly. By observing your thoughts and feelings without judgment and bringing your attention to your breath or senses, you can ground yourself in the present moment, reducing the intensity of anxiety symptoms. Mindfulness techniques take a little bit of practice before they are useful in moments of sudden anxiety, but adopting and honing those techniques before anxiety strikes will likely be beneficial.
Keeping anxiety at bay
While quick calming techniques are likely helpful during moments of acute anxiety, establishing a foundation of long-term strategies can help keep anxiety attacks away. Regular physical exercise is one of the best tools available, with activities such as walking, running, swimming, or yoga proven to significantly reduce anxiety levels over time. Exercise stimulates the release of endorphins, the body's natural mood lifters, which can alleviate stress and promote a sense of well-being.
Adopting healthy eating habits is another critical strategy. A balanced diet rich in vegetables, fruits, lean proteins, and whole grains may help reduce anxiety and stress. Certain deficiencies in vitamins and minerals, such as magnesium and omega-3 fatty acids, have been linked to higher levels of anxiety. Incorporating foods rich in these nutrients may help stabilize mood and reduce anxiety symptoms.
Prioritizing sleep hygiene is also important. Anxiety can often disrupt sleep patterns, creating a cycle that exacerbates stress and anxiety symptoms. Establishing a regular sleep routine, minimizing screen time before bed, and creating a comfortable sleep environment can improve sleep quality, mental health, and overall well-being.
For those facing persistent or severe anxiety, seeking professional help can be a crucial step. Therapy, counseling, and medication, under the guidance of healthcare professionals, are effective methods for managing anxiety. Techniques such as cognitive behavioral therapy (CBT) have been particularly successful in helping individuals understand and change patterns of thinking that contribute to anxiety. According to mental health resource provider BetterHelp, CBT is one of the most effective treatments for anxiety available.
Both short-term and long-term anxiety symptoms can have significant adverse effects on your overall well-being. If you’re struggling with constant anxiety, stress, or panic attacks, strongly consider reaching out to a professional for guidance. If your anxiety isn’t severe enough to warrant help from a professional, consider incorporating some of the long-term strategies discussed here to keep anxiety from worsening.
Both short-term and long-term anxiety symptoms can have significant adverse effects on your overall well-being. If you’re struggling with constant anxiety, stress, or panic attacks, strongly consider reaching out to a professional for guidance. If your anxiety isn’t severe enough to warrant help from a professional, consider incorporating some of the long-term strategies discussed here to keep anxiety from worsening.
counteraction to the symptoms of anxiety.
Grounding techniques are another rapid and effective tool for reducing sudden feelings of anxiety. These practices involve focusing on the present moment and reconnecting with the physical world. Simple actions, such as naming five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste, can divert your mind from anxious thoughts and bring you back to the present.
Progressive Muscle Relaxation (PMR) is also highly beneficial. By tensing and then relaxing different muscle groups in the body, PMR can help reduce the physical tension that accompanies anxiety, promoting a sense of physical and mental relaxation. While deep breathing and grounding can be done almost anywhere, PMR is best done in a quiet, relaxing space, if possible. Begin by tensing your toes, then releasing the tension slowly. Continue to tense and relax different muscle groups, moving progressively upward through your body. After the toes, move on to the lower leg, then continue upward.
Lastly, the practice of mindfulness can be incredibly effective in managing anxiety quickly. By observing your thoughts and feelings without judgment and bringing your attention to your breath or senses, you can ground yourself in the present moment, reducing the intensity of anxiety symptoms. Mindfulness techniques take a little bit of practice before they are useful in moments of sudden anxiety, but adopting and honing those techniques before anxiety strikes will likely be beneficial.
Keeping anxiety at bay
While quick calming techniques are likely helpful during moments of acute anxiety, establishing a foundation of long-term strategies can help keep anxiety attacks away. Regular physical exercise is one of the best tools available, with activities such as walking, running, swimming, or yoga proven to significantly reduce anxiety levels over time. Exercise stimulates the release of endorphins, the body's natural mood lifters, which can alleviate stress and promote a sense of well-being.
Adopting healthy eating habits is another critical strategy. A balanced diet rich in vegetables, fruits, lean proteins, and whole grains may help reduce anxiety and stress. Certain deficiencies in vitamins and minerals, such as magnesium and omega-3 fatty acids, have been linked to higher levels of anxiety. Incorporating foods rich in these nutrients may help stabilize mood and reduce anxiety symptoms.
Prioritizing sleep hygiene is also important. Anxiety can often disrupt sleep patterns, creating a cycle that exacerbates stress and anxiety symptoms. Establishing a regular sleep routine, minimizing screen time before bed, and creating a comfortable sleep environment can improve sleep quality, mental health, and overall well-being.
For those facing persistent or severe anxiety, seeking professional help can be a crucial step. Therapy, counseling, and medication, under the guidance of healthcare professionals, are effective methods for managing anxiety. Techniques such as cognitive behavioral therapy (CBT) have been particularly successful in helping individuals understand and change patterns of thinking that contribute to anxiety. According to mental health resource provider BetterHelp, CBT is one of the most effective treatments for anxiety available.
Both short-term and long-term anxiety symptoms can have significant adverse effects on your overall well-being. If you’re struggling with constant anxiety, stress, or panic attacks, strongly consider reaching out to a professional for guidance. If your anxiety isn’t severe enough to warrant help from a professional, consider incorporating some of the long-term strategies discussed here to keep anxiety from worsening.
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