How to Beat Anxiety in Five Minutes

Chronic anxiety can wear you down. The feelings of panic, jitteriness, nervousness, and sensations of being on edge can seem overwhelming. Do you experience a rapid heart rate, shortness of breath, excessive sweating, lightheadedness, and trembling? Do your thoughts swirl with fear and worry? You may be suffering from anxiety and possibly panic attacks. You need to learn how to beat anxiety.

When fear has a grip, you can combat it with a few strategies on how to beat anxiety. These strategies can begin to work within five minutes, making them the perfect choice when you feel overwhelmed.

How to beat anxiety: Deep breathing

Anxiety activates the fight or flight response. We are ready to run far away or fight the perceived threat. This anxiety should be temporary, but in many people, it is a chronic condition. Deep breathing activates the relaxation part of our brains and nervous systems, known as the Para-Sympathetic Nervous System (PSNS).

When the PSNS activates, it tells our brains that we can relax; the threat is gone. The heart rate and blood pressure return to normal levels. You may feel a calm wash over you when the PSNS activates.

Deep breathing triggers the PSNS response.

Although there are numerous deep breathing techniques, you can start the relaxation response with this simple exercise, known as the 444 method.

• Inhale through your nose for four seconds, noting the sensation of your lungs fully expanding.
• Hold your breath for the count of four.
• Release the breath through your mouth to the count of four.
• Repeat as necessary until you feel relaxed.

Some people find it beneficial to practice deep breathing along with yoga poses, Pilates, or stretching exercises. You may want to lie down or sit in a chair.

5-4-3-2-1 method.

The 5-4-3-2-1 method is another strategy that grounds you in the present moment. The fear we feel is often based on the past or something we fear in the future. This method grounds you to the right now.

When you feel high anxiety, take a few minutes to identify the following:

• Look around your surroundings and name five things (for example, a book, a folder, a pen, a cup, and a water bottle).
• Reach out and feel four items (for example, feel the paper on the desk, the tablecloth, a spoon, and a glass dish).
• Notice three things you can hear (for example, a dog barking, the muffled voices from a distant television, and children playing).
• Name two things you can smell (for example, the aroma of sausage from breakfast and the new room potpourri spray).
• Note one thing you can taste (for example, toothpaste).

Take your time with this exercise. You may want to write down the steps in order and carry them with you, either on an index card or on a Note app on your phone. Continue to practice this strategy until it becomes second nature.

Walk around the block.

Taking a brisk walk can activate the release of serotonin and endorphins, leaving you feeling happy and less stressed. Most people can spare five minutes to walk around the neighborhood or a parking lot. Even if you cannot leave the building, you can walk through your house or up and down stairs to gain the same effect.

If possible, do consider walking outdoors in green spaces. Studies show that green spaces reduce exposure to chemicals, air pollutants, and noise that can exacerbate anxiety.

Seek help to beat anxiety.

One of the best ways to defuse panic is to learn strategies on how to beat anxiety. The strategies featured above are only a sampling of what a counselor can offer to manage your anxiety symptoms. Contact our office today to schedule an appointment with a counselor to get started.