Breathe deeply and slowly. After taking a deep breath through your nose and holding it for four counts, slowly release the breath through your mouth. This can lower heart rate and promote relaxation.
Tense, then Release the various muscle groups in your body gradually, working your way up to your head from your toes. This can ease physical stress and encourage relaxation.
Remain judgment-free and present-focused. To help you focus your thoughts and lower your anxiety, try using a guided meditation app or mindfulness exercises.
Imagine a calm and serene location. Think of every aspect of this location, including the sights, sounds, and scents. This can help you relax and distract yourself from your anxiety.
Say to yourself comforting things, such as I'm safe, This feeling will pass, or I can handle this. Aligning your thoughts with positive affirmations can help you feel less anxious.
Pour yourself some water. Remaining hydrated can help you feel better overall because dehydration can exacerbate symptoms of anxiety.
Speak with a family member or friend who can provide consolation and encouragement. Sometimes, all it takes to reduce anxiety is to express your feelings simply.
Take a comforting item, like a plush toy, cosy blanket, or stress reliever. The tactile experience can ease anxiety and serve as a diversion.