10 Tips to Reduce Your Anxiety in 10 Minutes Or Less
Anxiety, to put it simply, is apprehension over the unknown but you can reduce your anxiety in 10 minutes or less. Whether you are anxious about possibly leaving the oven on, or your five year plan, anxiety manifests itself as both physical and emotional responses in the body. This may leave you feeling exhausted, overwhelmed, and desperate for relief (Why Am I So Tired? Anxiety And Fatigue). Check out these 10 ways to reduce your anxiety in 10 minutes or less for help.
Reduce Anxiety By Noticing Your Anxiety Expression
Anxiety is a persistent emotion that will always find a way to express itself through the body (Anxiety Symptoms: Recognizing Signs of Anxiety). This expression may result in nail biting, sore muscles, or even a pulsing headache.
When your anxiety attacks, you need to know how to manage it quickly and effectively. Luckily, there are quick and easy ways to reduce our anxiety in 10 minutes or less and experience a little bit of relief.
10 Ways to Reduce Your Anxiety
1. Get Some Sleep to Reduce Anxiety
I am a firm believer that a quick nap can fix, literally, anything. Sleep experts report that a 10-20 minute power nap gives you the best benefits, such as mental alertness and feeling rejuvenated. However, if you have more than 10 minutes and would like deeper emotional processing benefits, experts state you should shoot for a 90-minute nap. When taking a snooze, remember to keep yourself slightly upright to avoid drifting into a deep sleep (see this page for more napping information).
2. Reduce Anxiety By Being Thankful
Higher levels of gratitude have been shown to reduce anxiety and depression. Try keeping a one word gratitude journal. Every day, jot down something you are grateful for and watch your anxiety levels decrease.
3. Jam Out with Music to Reduce Anxiety
Research shows that music can decrease pain in high anxiety individuals (Music Therapy For Treatment Of Psychiatric Disorders). Think about any emotional experience you’ve had, I guarantee there is a song or album that helped you express yourself and find peace. Music has the ability to change our moods almost instantly. Check out music streaming software like Spotify. They offer a free subscription and some awesome playlists specifically created to boost your mood and decrease stress.
4. Reduce Anxiety: Breathe
I know what you’re thinking, "if someone tells me to breathe through my anxiety one more time . . ." but it really works. Place one hand on your stomach and one hand on your chest. Breathe in deeply through your nose and feel your stomach rise; exhale as your chest rises and belly falls. Continue this until you feel deep, peaceful relief.
5. Laugh to Reduce Anxiety
Laughter, seriously, is the absolute best medicine. Go to YouTube and search videos of puppies, kittens, or monkeys. You are guaranteed to laugh, smile, and de-stress.
6. Reduce Anxiety by Questioning Yourself
Often times I notice that both my anxiety and my clients' are not rooted in truth (Worries Are Lies). Write down what you are anxious about and question it heavily. Has this ever happened before? Why would it happen now? Does anyone else believe this will happen? Is this worry realistic?
7. Get into A Rhythm to Reduce Anxiety
Often times anxiety can feel extremely distracting. Create a task for yourself that is easy to accomplish and requires focus: organize your desk, respond to emails, or cook a meal. Engage fully in an activity that requires you to complete a task efficiently using sequential actions and make sure to celebrate your accomplishment, no matter how small.
8. Reduce Anxiety: Hydrate
CalmClinic.com tells us dehydration may affect anxiety in a variety of ways:
When the body is dehydrated, it starts to function improperly. Hormones are unable to reach their destined locations because of poor blood flow. Muscles may tense up. Your brain may experience weakness or changes as a result of water loss (the brain is 85% water).
As your body becomes stressed, the mind becomes anxious. Drink up (Anxiety Treatment: Drink More Water, Less Caffeine).
9. Organize to Reduce Anxiety
A messy space is sometimes the reflection of a messy mind. Give your desk, apartment, or car an overhaul. If your surroundings are clean, peaceful, and enjoyable you will be more likely to relax.
10. Reduce Anxiety: Get Moving
Exercise releases endorphins and makes you feel happy. Research shows that individuals who exercise regularly are 25 percent less likely to develop an anxiety disorder within five years. Go for a quick walk around the block or do some jumping jacks (Exercise And Your Mental Health).
You Can Reduce Your Anxiety in 10 Minutes or Less
Anxiety is serious and often needs to be managed through a variety of resources. While these methods may not always be the magic cure to your anxiety symptoms, they are free, easy to use, quick resources that will likely provide you with some instant relief and improved functioning.
If you are feeling increasingly bogged down by your anxiety and unable to experience relief by using these interventions, consider speaking with a mental health professional today (6 Tips On How To Find A Great Mental Health Counselor).
Hawkins, W. (2016, February 17). 10 Tips to Reduce Your Anxiety in 10 Minutes Or Less, HealthyPlace. Retrieved on 2020, December 1 from https://www.healthyplace.com/blogs/treatinganxiety/2016/02/10-ways-to-reduce-your-anxiety-in-10-minutes-or-less
Author: Whitney Hawkins
I agree with your advice. I needed reinforcement. Personally I did start riding stationary bike 10-30 daily if possible. Helpful for me. Also I never heard of the neatness theory. Makes sense. I'm a senior who works part-time and have experienced loss of parents and pets. February is month of loss for me. I try the thankful method a lot.
My brother has been struggling with feelings of anxiety for several months now. It's getting harder for him to go to work everyday. It's interesting how you suggest to watch youtube videos of kittens or puppies to relieve some anxiety and laugh a little. Unfortunately, it's been pretty hard to get him to laugh lately. I think he would benefit from seeing a counselor so that he can talk things out.
Progressive Muscle Relaxation Works for me!! It is my way of breaking free from my headspace.
I find that exercise, and cleaning, are great for relieving anxiety.
It is astonishing how common anxiety is today. Do you have any information or ideas as to why it has become so common? These tips seems so simple, but while reading I realized how rare it is that I actually take time to do these things. It makes sense that these would help. Thank you!