How to Quickly Reduce Anxiety
Reduce anxiety instantly with one of these handy fast-acting techniques. For maximum effect you can combine two or more of these methods.
I’ll be collecting more as time goes on. If your favourite fast relaxation method isn’t on here yet - please let me know
Upwards Eye roll (only use this if you’ve never experienced symptoms of epilepsy) - keeping your chin parallel to the ground, whilst rolling your eyes all the way up until they strain, as if you’re trying to look into the back of your own head.
Keeping your eyes looking up, as you take a deep breath in and exhale as long as possible - three times.
On the third long exhale close your eyelids down whilst still looking up underneath . You may notice a gentle fluttering of your eyelids, which can feel similar to the subtle eye activity that happens when the mind begins to drift inward as you dose off at the end of the day. This is usually a sign that your body is starting to relax and let go.
Keep your eyes looking up under your closed eyelids for half a minute or so to get the maximum effect.
Bilateral stimulation - with your eyes open or closed -keeping your face still and facing forward, whilst moving your eyes left to right and back again, as if you’re watching a pendulum slowly swaying. Staying with this movement as your breathing slows down and you begin to feel calmer.
The Physiological Sigh - as per Andrew Huberman this consists of 2 deep fast inhales through the nose and one very long exhale through the mouth until the lungs are fully empty. Repeat several times, then allow your breathing to return to its normal rhythm.
Box breathing - breathing in on the count of 4, holding breath on the count of 4, breathing out on the count of 4 and holding breath again on the count of 4. Continuing like this for a minute or so.
Counting objects of specific colour in your environment - (with your eyes open) you can first count all blue objects in your immediate environment, then you can move on to green, then white or pink, or any other colours you find calming. For bonus points you could also name the objects as you count them.
This brings you back out of your mind and into the present moment.
Space-Time Bridging
This is an exceptional technique developed by the neuroscientist Andrew Huberman. Space-time bridging was developed for focusing your mind; and through practicing it myself I discovered it also dissolves anxiety and promotes relaxation. It’ll only take a couple of minutes to do the exercise once. Feel free to stay at any step for a little bit longer than the recommended 3 breaths.
PREP: get into a room where you can see out of a window (or simply go outside if that’s practical). For maximum comfort, you’d be sitting down for this.
Step 1: close your eyes and concentrate all your attention on the inside of your body. It might be easier to pick a specific rhythm of your body to feel - like your heartbeat and or the inbreath and outbreath. Or you could feel a certain part of your body you don’t normally pay attention to - like your hands or toes. You do this for 3 breath cycles.
Step 2: open your eyes and stretch out your arm and concentrate some of your attention on the palm of your hand, whilst still keeping most of your attention on the inside of your body. So keep both your body and your stretched out hand in mind for another 3 breath cycles.
Step 3: put all your attention at an object 2-5 meters away for another 3 breath cycles. Really focus all your attention on it.
Step 4: look as far away as you can - to the horizon or the sky in general, this time expanding your vision, so seeing out of the corners of your eyes. If that doesn’t come naturally - you can simply pick an object that’s as far away from you as possible, like a cloud, the moon, a star. For the duration of — you’ve guessed it — another 3 breaths.
Step 5 repeat Step 1.
Repeat the whole process as many times as needed.
Even after doing the exercise once, you should already be feeling calmer.
Guided Meditation also really helps.
You can try this one on self-love.
The above are short-term “in the moment” anxiety relief techniques.
If would like to loosen anxiety’s grip permanently - please consider RTT therapy online or in person. It is extremely effective for alleviating anxiety symptoms for good, as it changes the way your brain is wired in one 2-3 hour session, as the result of which anxious thoughts subside naturally within 3 weeks after the session. Read here to find out more about this therapy method.
If you’re interested, please complete this form for a free online consultation.
