10 Easy ways to reduce anxiety

How to reduce anxiety

Anxiety disorders are becoming more common worldwide. There are various causes of anxiety. May be rooted in a stressful lifestyle, traumas, or other reasons. And sometimes it gets to the point where we have no control over our emotions. For this reason, managing anxiety should be one of our top priorities.

Anxiety is treatable, and it can start with you taking a few minutes each day to focus on your mindset. I understand that reducing anxious thoughts isn’t easy. But trust me, you can do it!

It always helps to just start somewhere. So that’s why I thought about writing this post with some ways that can help you reduce your anxiety in your worst moments.


Question yourself

When you have an anxious moment, ask yourself, “why am I feeling anxious?”, “what brought me on this feeling?”. Ask these questions so you can find the source of your problem. Use a journal to write down your thoughts.


Journal

The best thing to clear your mind is to write down your thoughts. How you’re feeling, what happen in your day and what is causing you anxiety. I promise that you’ll feel a little lighter after that.


Visualize a calmer situation

When in an anxious moment, the best thing you can do is to take your mind off of those bad thoughts by visualizing something you truly enjoy.

Picture yourself in a relaxing environment like relaxing on the beach, surrounded by the people you love, on a walk, etc. Or think about a great memory, one of your favorite days, something funny. This will immediately change your mood.


Control your breathing

When you start feeling anxious, your breathing is faster, your heart rate speeds up, your muscles tighten and you start feeling with no control of your body.

Remember to start some breathing exercises when you’re anxious or whenever you remember through the day:

  • Take a deep breath to the count of five seconds
  • Hold it for five seconds
  • Do a few more deep breaths until you start feeling better

Go outside

Nature truly has a healing effect. Simple things like going for a walk or sitting outside in the sun, breathing the fresh air can make you feel calmer.


Engage your senses

Sensory awareness is great for helping you regain your focus on the present. When you start feeling anxious look around for things you can see, touch, hear, taste and smell.

For example:

  • See: trees or flowers
  • Touch: the feeling of a gentle breeze on your skin or the warmth of the sunlight
  • Hear: the sound of the birds or music
  • Taste: tea or chocolate
  • Smell: flowers

Another great way is looking for colors around you. Pick one color and try to find as many objects or things with that color.


Ask yourself “what’s the worst that can happen?”

Most of the time the fears you create in your mind aren’t real. If you start feeling extremely anxious, think about the worst scenario, the worst that could happen in your situation.

Now, focus on the reality of that situation, and if that happens what would you do. You’d push yourself to move forward right? And you’ll be okay.


Positive affirmations

When you start feeling anxious, repeat positive affirmations to yourself such as,” I am strong”, “This too shall pass”, “Everything is temporary”. This will help you shift negative thinking patterns.


Count backward

When you start feeling anxious, think about a large number and focus all of your attention on counting backward.


If you have any other technique that helps you reduce your anxiety please share it. You may be able to help someone who is in need 🙂

21 Replies to “10 Easy ways to reduce anxiety”

  1. I really liked this post. I’m not much of a blog reader, but I do feel like I need to read more of your things. I liked this a lot and I think it can be very useful. Thanks, I’ll follow these tips 4 myself.

    1. You’re so sweet! Thank you so much ❤️

  2. Good tips! Some ideas: 1. Doing something nice for someone else or helping take care of someone or an animal. Maybe by volunteering. It takes your mind off yourself and focuses you outward. 2. Exercise helps several aspects physiologically, mentally, etc. 3. Listen to music (calming or with values you share) 4. Make art to express yourself. 5. Listen to a guided meditation 🧘‍♀️ or some binaural beats. Those are relaxing.

    1. Thank you so much for all the amazing suggestions 🙂

  3. Thank you for the post it great one I like it
    you said 10 ways but it’s just 9 where is the number 10!!!!!!!!

  4. Good article, i’ve already been using some of the techniques you’ve listed, but the most effective one for me is thinking about the worst case scenario, I do that all the time… and it really helps.

    1. Kati i really think you should start doing podcasts …like you talk about everything you write ….that would be so wonderdul…..and put ot on spotify or youtube ….i hope you read my comment.
      Yours Bouchra 18 years old

      1. Really? I never thought about that. Maybe in the future, I will consider that. Thanks for passing by ❤️

    2. It really does help! Thanks for reading it 🙂

  5. Your tips are encouraging. Just yesterday I experienced a very anxious moment during a simple meet and greet for a courier position. During the meeting I experienced all of the things you listed and couldn’t figure out why I felt this way.
    Thank you for posting this information. I’m going to start my baby steps one day at a time to heal.

    1. Anxiety can really have a big impact on our life. But start with small steps, try to implement some of the techniques I’ve mentioned every day. You need to be patient with yourself. But you can get over it! Sending you all the love and strength ❤️

      1. Deborah A Kennedy. says: Reply

        Anxiety is a difficult emotion at times to handle.
        I have experienced anxiety with areas in my life that cause me to feel that fear that tells you the worst possible outcome.
        I have found listening to worship music, praying, and being in nature help me re center. Sometimes it is just a kind caring person who extends themselves to us in times if distress, just knowing that someone is listening.
        In my opinion we are all in a place of anxieties, with so many uncertainties, life can be feel shaky, but we all can make a difference, just one kindness at a time.

  6. Your blog always a initial spark of a good day. Thank you ☺

    1. You’re so sweet!! Thank you ❤️

  7. This is my first time here. . . And I must say that I’m amazed !! Love this!!😍🥰
    Thank you so much

    1. Welcome! And thank you so much for passing by ❤️

    2. Worst case thought is: wright now I am dying. And I can not come over it. I can’t accept that I am going to die. In fact I struggle always with accepting things how they are. Especially when I have to suffer on body pain.

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