3 Instant Ways to Combat Anxiety

For those of us who struggle with anxiety, even the smallest of tasks can feel overwhelming, almost paralyzing at times.  One of the best things that we can learn to do is be proactive in how we manage the symptoms of anxiety so we don’t get consumed when we’re triggered. Having an arsenal of tools at the ready can help to combat anxiety when it starts to creep in.

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1. 4-7-8 Breathing : This breathing technique popularized by Dr. Andrew Weil is a quick technique that you can help to calm your nerves in moments. Place your the tip of your tongue just behind your upper teeth, at the place where the roof of your mouth ends. Begin by inhaling for a count of four, holding your breath for a count of seven, and finally exhaling for a count of eight.  Repeat this breathing cycle of the 4-7-8 for at least a four cycles.  Check in with your body and notice how the increased oxygen levels in your body have helped you to relax. This is a also a great tool to use while calming down at night to go to sleep! 
2. Insta Vacation : Do you feel like you could use a vacation right about now? Take a moment and think back to your favorite vacation. Really feel into the memory, how did it smell, what sounds and sights do you remember? If it was a beach vacation, remember how the sun felt on your skin, how your feet were warmed by the sand, the scent of salt water mixed with a dash of sunblock. You get the idea? So does your brain! Your brain actually doesn’t know the difference between visualization and the actual experience, so it’s like giving yourself a free vacation! 
3. Distract Your Mind: Shifting your focus can help you regain control when you feel yourself ruminating on the same thoughts over and over. You can distract your mind in any way that feels good to you. Use the technology thats at your fingertips! Listening to your favorite uplifting song (and maybe busting a move or two) can flip your mood instantly! Another great use of tech is to pull up a YouTube video of animals being cute, because you simply can’t help but smile when watching puppy videos. Tactile distractions like coloring pages or mandalas are fantastic options because they engage multiple senses.

What other activities help you when you're in the midst of an anxiety attack? Let me know in the comments below! 

I hope these tips help you! Feel free to share any success stories as well! 

Love Always,
Arielle Sterling

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