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3 Ways to Reduce Anxiety Quickly (In Under 3 Minutes)

December 2, 2018 George Abitante

Learn three ways to reduce anxiety quickly and get back to what you were doing in under three minutes. Read these tips at HealthyPlace.

We need to know how to reduce anxiety quickly. During a busy day at work or school, a lot of situations that are anxiety-inducing can arise -- whether conflicts with coworkers, challenging assignments, or upcoming deadlines. Unfortunately, when you're moving quickly from one task to the next, it can be difficult to address your anxiety without taking a lot of time away from your work. Because of this, I wanted to share three ways you can reduce your anxiety in under three minutes. These anxiety strategies can be used in combination with each other or individually -- the key is to choose one and use it whenever you really need to reduce anxiety quickly.

How to Reduce Anxiety Quickly

  1. Meditate. One way to reduce anxiety quickly is through meditation. There are many types of meditation, and different ones may be useful in different situations. Mindfulness meditation has been shown to significantly reduce anxiety and involves bringing attention to your breath or to your body overall1. Loving-kindness meditation can also be valuable. Although it hasn't been shown to reduce anxiety, it does increase self-compassion and self-kindness2, which are important components of successful coping with a challenging day ("Meditation Helps With Anxiety and General Health"). 
  2. Drink green tea. Aside from green tea's benefits to general health, it is also a valuable tool for reducing anxiety. Green tea not only reduces stress, but it also reduces systolic blood pressure and ameliorates stress-induced heart rate increases3. Making a cup of green tea in the middle of the day is quick and easy, and can be a great break to reset before diving back into work ("5 Foods to Help Calm Anxiety and Stress"). 
  3. Journal reflectively. Writing about your experiences can be a great way to identify new ways to handle stressors and to reduce anxiety quickly. Reflective journaling involves writing about events you've experienced and what you learned from them. This can reduce anxiety and improve confidence, as well as being a great way to understand the challenges you face4

These three tips are great ways to reduce anxiety quickly and effectively. Incorporating one or more of these into your workday can provide a break that helps you relax and then re-engage with work. What other strategies do you use to reduce anxiety during the day?

Sources

  1. Bamber, Mandy, "Mindfulness-Based Meditation to Decrease Stress and Anxiety in College Students: A Narrative Synthesis of the Research". Educational Research Review, 2016. 
  2. Weibel, David, "Does Loving-Kindness Meditation Reduce Anxiety? Results from a Randomized Controlled Trial". Mindfulness, 2017. 
  3. Mancini, Edelen, "Green Tea Effects on Cognition, Mood and Human Brain Function: A Systematic Review". Phytomedicine, 2017. 
  4. Goodman, Joely, "Reflective Journaling to Decrease Anxiety Among Undergraduate Nursing Students in the Clinical Setting". University of Northern Colorado, 2018. 

APA Reference
Abitante, G. (2018, December 2). 3 Ways to Reduce Anxiety Quickly (In Under 3 Minutes), HealthyPlace. Retrieved on 2019, June 16 from https://www.healthyplace.com/blogs/treatinganxiety/2018/12/3-ways-to-reduce-anxiety-quickly-in-under-3-minutes



Author: George Abitante

George is a Master's Student in Clinical Psychology at Northwestern University and is focused on improving the efficacy and accessibility of treatments for depression and anxiety. Find him on Facebook or follow him on Twitter @AbitanteGeorge.

Tuliane Mewaho
says:
December, 15 2018 at 5:06 am
I feel very good when I drink green tea, but I can not take diarrhea because I have reflux and green tea makes me very sick. I know I need to lose weight so the reflux does not attack me, what are the food tips to lose weight without attacking the reflux?
Lizanne Corbit
says:
December, 3 2018 at 3:33 pm
I love these suggestions. I never would have thought of recommending green tea, thinking of it as more of a stimulant, but what you say makes perfect sense! I often feel that a good cup of tea in general can actually be very soothing and very helpful to bring ourselves back to the present moment. Any act that grounds us in the present is firmly helpful for reducing anxiety. Thanks for sharing!
December, 3 2018 at 3:43 pm
Thanks for your input Lizanne, you make an excellent point! Caffeine can exacerbate anxiety, and for individuals who are very sensitive to caffeine, green tea may not be as good an option as chamomile, for example. Green tea has about half the caffeine that black tea does, and about a third of the caffeine found in coffee, so it can still be a great drink for relaxing and improving health. Engaging in mindfulness meditation while drinking tea may be even more beneficial!

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