Simple Ways to Reduce Anxiety

Photo by Liza Summer: https://www.pexels.com/photo/unhappy-black-woman-sitting-in-room-6382668/

Lots of people are anxious these days, and to be fair, there’s lots of things one might be anxious about! We may not have much control over the anxiety-producing situations and events in our lives, but there are some things we can do to reduce the anxiety that we feel.

One of the simplest options to help reduce anxiousness is deep breathing. There are a number of different deep breathing techniques out there, but they all can have beneficial effects. For this reason, I suggest starting with something easy like “box” breathing. Box breathing is simply inhaling slowly and deeply for a period of time, for example a slow 4 count, then holding your breath for the same amount of time, exhaling for the same amount of time, and then holding once more for the same amount of time before repeating the cycle.

While there are physiological effects from breathing exercises, such as changes in blood oxygenation, that produce reductions in anxiety, at least part of the effect is simply a change in one’s mental focus. It’s difficult, for example, to fully focus on your breathing and on the latest political uproar at the same time.

In addition to focused deep breathing exercises, which can often be very effective at relieving anxiety in the moment, any type of movement or exercise can bring short and longer-term reductions in feelings of anxiousness. Moving your body with even mild to moderate intensity releases a variety of neurochemicals that help to reduce anxiety, and over time, even help build your reserves of neurotransmitters like dopamine which promote feelings of relaxation, happiness, and well-being.

Even just a 10 minute walk can work wonders, and oftentimes you can enhance the effects of normal daily activities by finding ways to introduce additional movement (and perhaps even fun) into them. For example, cleaning the house can become a whole dance routine, ala Robin Williams in Mrs. Doubtfire: https://www.youtube.com/watch?v=AqNEZ_QgvI4

Dancing around to your favorite song is another great way to get those feel-good neurochemicals flowing, as well as produces a good distraction from your worries. As the saying goes, dance like nobody is watching (and recording video of you that will soon go viral on social media)!

Another way to manage anxiety is to take a step back from situations that make you anxious and try to figure out what about those situations is causing the anxiety. This type of analysis can break you out of your reactive mode and make you more resourceful for dealing with the situation. Don’t be afraid to seek advice or ask for help if you need it – whether it be from a mental health professional, or just a trusted friend.

Finally, it’s been said that it’s far easier to fix other people’s problems than your own. Embrace empathy and open yourself to assisting others with dealing with their anxiety. Oftentimes, the solutions you help others find will wind up helping you as well.

Until next time…

George F. Best, D.C.