How to Reduce Anxiety Immediately? - Know 5 Best Ways

Anxiety is a serious condition that can take a toll on both the mental and physical well-being of an individual. Therefore, it is important to consider the right methods to treat this condition to be able to control the feelings of anxiety.

Here are a few ways you can prevent or stop your anxiety effectively.

1. Natural remedies
2. Exercises
3. Meditation and yoga
4. Treatment - Medication and therapy
5. Diet

With the help of natural remedies, you can address anxiety from the comfort of your home. These are effective to treat anxiety while being easy on the pocket. Following are a few ways to guide people on how to reduce anxiety immediately:

1. Take Proper Rest: Sleep is an essential tool for healing and renewing the body and mind. An individual should take seven to nine hours of sleep every night to reduce anxiety immediately.
   Deep sleep helps one to restore the brain’s mechanism by regulating an individual’s emotions, lowering his/her physiological reactivity and preventing the rise of anxiety.
2. Go for a Run or Walk: Taking a walk or going for a run decreases anxiety and improves the ability of the body to recover from stress.
   Physical activities produce endorphins, a chemical in the brain that acts as a natural painkiller and improves the ability to sleep and reduce stress.
3. Listen to Music: Many studies have proven that listening to music can calm your mind and reduce anxiety in patients.
   One should try listening to different types of music to understand what makes him/her feel calm and stress-free. Notably, listening to music lowers blood pressure and releases stress hormones from the body.
4. Eat Healthy Food: A healthy balanced diet provides extra energy and helps one to cope with stressful events. Having carbohydrate-rich food increases the amount of serotonin in an individual’s brain which provides a calming effect to the body.
5. Using Herbs: Some herbs are known for generating effective results when it comes to treating anxiety. Herbs like passion flower, valerian, chamomile and lavender can be effective in reducing anxiety.
   However, it is important to note that the Food and Drug Administration (FDA) does not monitor herbal supplements as other medicines, which increases their risk.

Amongst others, exercising can be a great way of controlling anxiety. These not only allow people to stay in shape but also enhance their motivation and strengthen their mental health.

Here are a few helpful physical exercises you can try for handling your anxiety disorder:

1. Simple Breathing: As the name suggests, this is one of the simplest forms of breathing exercises. You can attempt this as many times as you want in a day to reduce your anxious thoughts and feelings.
   1. Sit or lie down in a comfortable position. Keep your shoulders relaxed.
   2. Slowly inhale through your nose. Your chest should expand slightly with this.
   3. Now, start exhaling the breath slowly through your mouth. Purse your lips and keep your jaws relaxed while releasing the air through your mouth.
   4. Repeat the exercise several times before you start feeling better.
2. Resonance Frequency Breathing: This breathing technique, also known as coherent breathing, provides better relaxation and reduces anxiety.
   1. Start with laying down. Now, breathe in through the nose keeping the mouth closed and count till six.
   2. Keep exhaling slowly and gently without forcing the breath. Continue the process at least 10 times.
   3. After completing the process, remain in the same position for a couple of minutes.
3. Pursed Lip Breathing: This is another important breathing exercise for calming the nerves and increasing relaxation in the body.
   1. Sit on the floor or on a chair as per convenience. Make sure that your neck and shoulders are relaxed.
   2. Close your mouth, keeping the lips relaxed. Slowly inhale through your nostrils for about 2 to 3 seconds.
   3. Now, open up the lips in the shape of a kiss and exhale slowly through the mouth. Continue the process multiple times.
4. Roll Breathing: This exercise is ideal for those people who face rapid heartbeat and shortness of breath while facing anxiety episodes.
   1. Lie flat and slowly start bending your knees. You should be able to keep your feet flat on the surface.
   2. Place one hand on your chest while keeping one on the stomach. Breathe into your lower lungs, moving the hand placed on the stomach.
   3. Keep breathing in, so that your chest also expands along with the hands. Breathe out and let both of your hands fall from the original position.
5. Progressive Muscle Relaxation: A muscle relaxation exercise can again be helpful for managing the symptoms and problems of anxiety.
   1. Start by lying on your back and begin stretching out comfortably. Breathe in slowly.
   2. For 10 to 15 seconds, breathe in and then tense the first muscle group.
   3. Then, breathe out and relax this muscle group.
   4. Relax for about 20 seconds. Then, move on to the next muscle group and continue the procedure.

Relaxation techniques like yoga and meditation are effective in managing the symptoms of anxiety. They are useful for calming your nerves and diverting your mind from the usual negative thoughts and feelings.

Meditation involves training one’s mind to focus on his/her thoughts. It has proven to be an effective way to stop the symptoms of mental anxiety. Practising meditation daily will help one overcome anxiety and reduce tension in the body. Meditation provides a deep state of relaxation and a peaceful mind.

In constant anxiety, yoga can be a great saviour to relieve your symptoms. It can help calm your mind and body by reducing stress and anxiety. Here are a few yoga poses for you to try if you are fighting anxiety:

1. Virasana (Hero Pose): This is a simple seated posture, which helps you relax while focusing on your breathing. It works on muscles like the erector spinae and quadriceps.
   1. Start with a kneeling position. Keep your knees together and your feet slightly wider than the hips.
   2. Make sure that the top of your feet is placed flat on the floor.
   3. Sit back slightly and ensure that your bottom reaches the floor between your feet. You can use books or blocks if it does not reach the ground.
   4. Place your hands on your thighs and open up the chest. Sit up straight and lengthen your spine.
   5. Hold the pose for about 5 minutes.
2. Vrikshasana (Tree Pose): This is a classic standing pose, which mainly works on the abdomen, quadriceps and psoas (muscles which run from the lumbar spine through the groin).
   It is effective for collecting your thoughts, relaxing the mind and avoiding negativity.
   1. Start with a standing position. Now, bring all the weight to the right foot and gently lift the left foot upwards.
   2. Turn the sole of the left foot towards the inside of the left leg. Then, place it on the right calf or ankle.
   3. Bring your hands to a comfortable position. Commonly, people make a prayer position by joining hands on the top of their head.
   4. Hold the pose for 5 to 10 seconds. Repeat it with the right foot.
3. Trikonasana (Triangle Pose): This is an energising pose you can try to improve muscles like hamstrings, quadriceps and latissimus dorsi. It is also effective to relax your mind and divert your thoughts.
   1. Come to a standing position. Keep your feet wider than the hips.
   2. Keep your left toe forward, while slightly bending the right toe outwards.
   3. Lift your arms and extend your shoulders. Keep your palms down-faced.
   4. Take the left hand and try to touch the left leg or a block kept on the floor.
   5. Now, extend the right arm upwards and hold the pose for about a minute. Then, continue the same with the opposite side.
4. Marjariasana (Cat Pose): As the name suggests, this yoga pose replicates a cat. It can be a good breathing and relaxing exercise, helping you calm your mind.
   1. Sit on the floor and get on all fours like a cat. Rest the weight of shoulders over wrists and hips over knees.
   2. Maintain a neutral spine and focus on a single point in front of you. Inhale and expand your belly towards the floor.
   3. Simultaneously, raise your chin and tilt your head backwards. Keep your tailbone up as you stretch, replicating a cat.
   4. Exhale and pull your belly button in towards the spine and rest the chin on the shoulder. Maintain the position and repeat it as many times as possible.
5. Uttanasana (Standing Forward Bend): This yoga pose works on the spinal muscles and hamstrings, making them stronger. Moreover, it is effective for releasing tension from your body and relaxing your mind.
   1. Start with standing on a comfortable surface. Keep your feet hip-width apart.
   2. Exhale while hinging the hips to fold forward. Maintain a slight bend in the knees.
   3. Next, drop your hands either on the floor or on a block on the floor. Rest your chin on the shoulder.
   4. Relax the muscles on your lower back and hips. Ensure that your head and neck hang heavy towards the floor.
   5. Hold the pose before going back to the original position and repeat the entire procedure.

Read also Yoga for Anxiety.

Treating anxiety should be a major priority for those who are suffering from this problem. Neglecting this can lead to serious health issues, affecting both physical and mental well-being.

There are various treatment methods for people who are looking for how to reduce anxiety immediately. Some of these are listed below:

1. Psychotherapy: It is a common and effective treatment option for anxiety that involves working with a therapist, involving psychological counselling sessions.
   1. This technique teaches people how to deal with symptoms and return to normal activities. 
   2. Sometimes, it includes exposure therapy involving gradual encounters with a person or a situation that acts as a trigger.
2. Cognitive Therapy: This therapy for anxiety focuses on the process of changing the patterns of thinking and beliefs that might trigger or be associated with anxiety.
   1. The purpose is to target such beliefs and thoughts that make an individual anxious and then confront them.
   2. It includes rational talk therapy, attention training, reality testing, cognitive restructuring, etc. This way, you can get rid of the negative thoughts.
3. Behaviour Therapy: This therapy believes in increasing the exposure of patients to such situations that trigger their anxiety to treat them effectively.
   1. The therapist encourages patients to rank their fears and then starts with the least threatening fear.
   2. The patient is exposed to such a situation, where the therapist tries to understand the reasons behind the fear and anxiety.
   3. This way, the patient slowly gets over the fear with proper counselling sessions.
4. Medications: A few medications that doctors suggest to deal with anxiety are:
   1. Buspirone (anti-anxiety medication)
   2. Antidepressants
   3. Benzodiazepines (sedatives) or beta blockers

Taking a healthy diet can contribute to handling and managing anxiety. If you are dealing with any anxiety disorder, then changing your dietary habits can be effective for some visible results. Here are the food items you should include in your diet to manage stress and anxiety:

1. Complex Carbohydrates: Carbohydrates have the ability to increase serotonin in your brain, which provides a calming effect. However, it is better to avoid simple carbs as they have a high-calorie content.
   Instead, try complex carbs like whole grains. Oatmeal and quinoa can be effective additions to the diet.
2. Vitamin D and Omega 3s: Low presence of vitamin D contributes to depression and anxiety traits in individuals. Omega 3s, on the other hand, contain alpha-linolenic acid (ALA) and other fatty acids.
   Fatty fish like salmon, sardines, mackerel and trout, are high in omega 3s and vitamin D. Eggs are also a good source of vitamin D.
3. Potassium: It is capable of regulating stress hormones like cortisol and adrenaline. Pumpkin seeds and bananas can be good options for people undergoing stress and anxiety. They are high in zinc, which can reduce depression and anxiety. 
4. Dark Chocolate: Cocoa or dark chocolate improves mood or stress via the gut-brain axis. It has high tryptophan content, which converts into mood-enhancing neurotransmitters like serotonin in the brain. 
5. Yoghurt: A rich source of healthy bacteria like lactobacillus and bifidobacteria, yoghurt and other dairy products can produce an anti-inflammatory effect in the body. This process helps reduce anxiety, stress, and depression. 
6. Green Tea: It contains an amino acid called theanine, which has a major effect on mood disorders. This acid has anti-anxiety and calming effects and can enhance the production of serotonin and dopamine.
7. Brazil Nuts: These contain high amounts of selenium, which is effective for reducing inflammation and boosting mood. Moreover, it is an antioxidant and can prevent cell damage. These nuts are also rich in vitamin E, which helps treat anxiety.

If you start observing the symptoms of anxiety, then it is important to get in touch with a doctor. It is advisable to seek quick medical assistance, instead of waiting for a long time.

Even if you have not been able to consult a doctor before, do not hesitate to seek medical help if your situation worsens and you experience repeated and long-term episodes of fear.

When it comes to how to reduce anxiety immediately, different techniques work for different people. So, it is important to find what works best for one. If one finds that his/her anxiety is persistent or interfering with daily life, then it is important to seek the help of a professional.

Check out HexaHealth if you are seeking personal assistance. It has a wide network of hospitals with 6500+ doctors. All are well-versed and knowledgeable in their field and extend a holistic service.

Suggested Reads

• Difference between Anxiety and Depression
• 8 Best Homeopathic Medicines for Anxiety Disorder