How to Calm Down Anxiety in Five Simple Steps

A common misconception about anxiety is that it can be eliminated instantly, but this isn’t true at all. An anxious person will feel anxious even if they don’t have enough reason to feel this way, which may leave them feeling like nothing will work to calm them down. However, there are ways to deal with anxiety that do work and that can help you achieve the peace of mind that you deserve! Here are some simple tips on how to calm down anxiety in ten steps or less.

1) Take a deep breath
Take a deep breath and release it slowly. Close your eyes, take another deep breath and again, release it slowly. Allow yourself to feel the tension leave your body with each slow exhale. You are doing just fine. Repeat this process until you notice that the anxiety has subsided. If thoughts keep coming back, try naming them as they come up and repeating to yourself I'm having a thought over and over. Keep repeating the sentence until you get bored of it or distracted by something else. It's normal for thoughts to come up again.

The goal is not to think about anything at all for as long as possible but don't worry if you can't do that. The idea is to learn how to be okay with being anxious because anxiety isn't inherently bad; rather it's what we do when we're anxious that matters. As soon as an unpleasant thought pops into your head, replace it with a pleasant one. Acknowledge what makes you uncomfortable about the situation so you know what triggers those feelings and remind yourself why things will be okay:


2) Meditate
One of the most effective ways to cope with anxiety is through meditation. You can choose whichever form of meditation you prefer, whether that's sitting and focusing on your breath or doing some guided meditations. Meditation has been proven to alleviate stress, anxiety, and depression - it even helps improve focus and attention span!

If you're not sure how to meditate, here are a few tips:
•Find a quiet place where you won't be disturbed for at least ten minutes. •Sit up straight in a chair (don't slouch), close your eyes, and focus on the sound of your breathing while you take deep breaths through your nose. If thoughts pop into your head, just acknowledge them before pushing them away gently and returning to concentrating on counting breaths. •Let go of any expectations about what will happen when you start meditating; just allow yourself to experience whatever happens without judgment.

When ten minutes are up, slowly open your eyes and gradually return back to normal life.

The more often you meditate, the easier it becomes to deal with stressors in your day-to-day life. Try using meditation apps like Headspace or Breathe if you're looking for easy access to guided sessions.

6) Workout and do yoga
It may seem counter-intuitive, but exercise and yoga can actually help alleviate feelings of anxiety. They're a great way to get your blood flowing and release endorphins. Start with some light stretching, then work your way up to a jog or high intensity workout.

Remember that it's important not to overdo it; you want the workout sessions to be challenging, but not so difficult that you become overwhelmed. Yoga is another great option for reducing anxiety and releasing pent-up tension. Give it a try!

4) Talk to someone you trust about what is stressing you out
Talking to someone you trust is a great first step. When it comes to anxiety, sharing your feelings can help you feel more understood and supported. Being able to talk about what's stressing you out can also help put things into perspective and make them seem less stressful than they might have seemed before.

Oftentimes when people start talking to someone who has been through the same thing, they find that their worries or fears don't seem as serious as they did when they were all alone with their thoughts.
Talking about your fears or worries with a person who cares will remind you that there are people around who care for you and want the best for you.

5) Write down your thoughts
There are many ways to help manage anxiety, but one of the most helpful is to write down your thoughts. When you start to feel anxious, take out a notebook or pen and paper and start writing about what is going through your mind. Writing down these thoughts can help you identify the cause of your anxiety, which will make it easier to find a solution.

For example, maybe you were just thinking about how busy tomorrow will be, and this thought triggered your feelings of stress. If that’s the case, then instead of dwelling on this worry for hours on end as you try to fall asleep tonight (which could lead to increased anxiety), put aside some time for planning tomorrow’s activities before bedtime instead.

Conclusion
Ultimately, there are many ways to cope with and deal with anxiety. My hope is that this post has helped you find something that will work for you. If not, don’t worry! There are plenty of other options out there. The important thing is finding what works for you and sticking with it!

Do you have anxiety? Take this free anxiety self test to find out!