7 tips to reduce anxiety in five minutes

Practicing yoga, meditation and deep breathing can help reduce stress and anxiety, but what about situations where you don’t have enough time? What if you are in the waiting room for a job interview? What if you are stuck in traffic and feeling anxious? Or maybe you’re in the middle of a hectic workday and need a quick way to unwind? For such situations, we have a few hacks that can help eliminate stress and anxiety in 5 minutes. Whether you’re at home, at work, or on the road, these techniques are known to provide quick relief and help you regain your composure so you can face your day with a sense of calm and control!

How to reduce anxiety?

Here are 7 ultimate tips to reduce anxiety in 5 minutes and experience a sense of calm:

1. Diaphragmatic breathing

Controlling anxiety quickly is possible with a few effective techniques. One of these powerful methods is diaphragmatic breathing. Have you ever noticed how your breathing changes when you’re stressed? By consciously controlling your breathing, you can engage your parasympathetic nervous system, which helps calm your body. To practice this, sit comfortably, close your eyes and inhale deeply through your nose while expanding your abdomen. Hold your breath for a moment and then exhale slowly through your mouth, contracting your abdominal muscles to push out as much air as possible. This slow exhalation can distract your attention from stress.

Also read: Stress Management 101: Here’s how deep breathing can help you calm down

2. Go for a walk

Taking a short walk can do wonders for releasing stress and anxiety. Walking increases endorphin levels, the body’s natural mood enhancers. As you move, all your worries begin to calm down. If possible, take a walk in the park where you can feel the air, enjoy the surroundings and stay calm. This experience can ground you in the present moment, allowing you to mentally escape stress. A study published by Medicine found that talking, even a short walk, can help eliminate anxious thoughts.

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3. Say what you feel

Another effective strategy is putting your feelings into words. When was the last time you really identified and named your emotions? No idea? Try this hack the next time you feel anxious. Ask yourself specific questions about what you are feeling. Do you experience fear, anger or something else? Try to determine the cause of your concerns. When you identify your emotions, your brain is activated, reducing their intensity and creating a feeling of clarity. It’s like turning on the light in a dark room and suddenly things don’t seem so scary anymore.

Also read: Do you constantly feel overwhelmed? Here’s how to stay calm

4. Stretch yourself

Did you know that stretching can be a powerful way to reduce stress and anxiety? Imagine yourself hunched over your desk, your shoulders tense and your jaw clenched. Do you feel the stress building up? Don’t worry, simple stretching exercises can help release this tension. Try pressing the tip of your tongue against the roof of your mouth to relax your jaw. Roll your head slowly in circles to loosen your neck muscles. Shrug your shoulders as if to say, “I don’t know,” hold them, and then drop them. You will feel immediate relief. By physically relaxing your body, you send signals to your brain that it’s time to relax, creating a feeling of calm, according to a study published by the National Library of Medicine.

5. Imagine what you like

Guided imagery can shift your thinking to a place of peace. Imagine a serene scene or a comforting place that you have had in the past. If you can’t remember anything, imagine the ocean, the smell of rain, nature, or anything that can calm you down. Involve all your senses in this mental image. Take a deep breath and imagine that you are breathing in peace and breathing out tension. This visualization can trigger a relaxation response in your body, similar to the effect of actually being in that spot.

6. Listen to music

Music is another powerful tool for reducing anxiety and stress, according to a study published by the Public Library of Science. Have you ever noticed how music can change your mood? Well, listening to calming or uplifting music can shift your focus and provide a mental break, making it easier to quickly get back to your tasks with a clearer head. You can also create a playlist of your favorite songs that will lift your spirits and provide distraction from anxiety. Start with a few current favorites and then add more from different times in your life. And you’re done. Whenever you feel anxious, turn on your favorite music.

Also read: 5 types of relationship anxiety that can be healthy for your bond!

7. Play a 5-5-5 game

The 5-5-5 game is a mindfulness game that helps ground you, reduces stress and anxiety, and brings a sense of calm in minutes. So when fear strikes, look around you and name five things you can see. Then focus on five things you can touch and feel the texture of. Finally, listen for five sounds you can hear. Can you discover details that you had not noticed before? By using your senses, this exercise draws you into the present moment, distracting your mind from anxious thoughts.

So give these hacks a try the next time you need a quick mental reset!