How to Reduce Anxiety: 4 Fast and Free Methods I Rely On
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It feels vulnerable to admit, but I have dealt with anxiety for as long as I can remember. I worry about things I can’t control like violence, war, and human suffering. I worry about the mess of plastic in the ocean, and animals like the orangutan that are critically endangered. I worry about our local indie movie theater that is struggling to stay afloat. I could go on, but my point is this: I am very, very good at worrying. Not to brag, but some might say expert status. Over the years I have tried a lot of methods and strategies to help reduce my anxiety, and I am sharing my top four below.
Break a Sweat
So obvious, I know, but getting your heart rate up through any type of movement is a game changer for anxiety. My preferred method is the high energy sculpt classes at Core Power Yoga, which I try to make it to 3x times a week in addition to my solo morning walks. It is very hard to worry when you are doing jumping jacks or trying to hold a plank. Want relief fast? Get up and move.
Face It Head On
You know what makes anxiety thrive? Pretending it doesn’t exist. Instead of resisting anxiety as it crops up, try clearing your head by writing down every single thing you are anxious about. Write, write, write until it’s all out of your brain and onto a sheet of paper. When you’re done, ask “what else?” and write some more.
Find Your Flow
A flow state activity is characterized as a mental state where you become fully immersed in an activity with a feeling of energized focus, full involvement, and enjoyment. Think: solving a challenging puzzle, coding, painting, gardening, or, in my case, decluttering and organizing pretty much anything. Achieving a flow state leads to a sense of control and mastery, which can counter feelings of helplessness often associated with anxiety. Prioritize integrating flow state activities into your daily life—or even build a career out of them, as I did!
Submerge Yourself In Cold Water
OK. This may sound a little extreme, but it really works. Try dunking your face in a bowl of ice cold water while holding your breath for 15-30 seconds. This reduces blood flow to non-essential organs and directs blood to the brain and heart — diminishing anxiety instantly. Alternately, you can just hop in an ice cold shower for a few minutes. Both options are fast, effective, and research-based ways to calm and regulate your nervous system. I tried the ice water dunk for first time this week when I was spinning out about something trivial, and experienced instant and profound relief.
As someone who has lived with varying degrees of generalized anxiety forever, it’s been deeply empowering to be able to call on these simple and actionable tools as needed. Hope you’ll find them useful as well.
Have you found other successful strategies for lowering anxiety? I’d be so grateful if you’d share in the comments.
Quick disclaimer: anxiety is a normal part of being human, but If you are struggling with anxiety or depression that feels debilitating, or is significantly impacting your life, I encourage you to seek support from an actual medical professional. There is ZERO shame in turning to a professional for help.
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As a gal over 40 who suddenly started experiencing anxiety (plus heart palpitations, sleeplessness, muscle twitches and on and on), I finally realized I was lacking some good ol’ hormones my body used to make in abundance naturally. Low-dose, bio-identical progesterone literally stopped the anxiety (and other issues) within 48 hours. It might not be the ticket for everyone, but it sure has given me my life back so I figured it’s worth mentioning for any other women in this mid-life stage who might be experiencing new anxiety. 🩷
Thanks so much for your practical, accessible wisdom. I rely on a morning physical workout followed by a short meditation to start my day with a clear mind. The Calm app is helpful for getting into the zone. I try to write out four things to be grateful for each day. If I can’t escape the ricocheting banter in my head, reaching out to another person to inquire about her wellbeing provides immediate and consistent relief from the clamoring self. Namaste.