Breathing Techniques

Research shows that anxiety causes us to breathe fast and shallow, so reverse the response by breathing deep and slow. Try to inhale deeply through nose and exhale fully through mouth for one minute. This type of breathing sends signal to our mind that there is no present danger, and we can go from fight-or-flight mode to rest-and-digest mode.

Drinking Water

Research shows that up to 60 % of our bodies is made of water. By the time you are thirty your body is dehydrated, which can cause anxiety. Research shows that children who took water to examination hall scored better by 10%

Hugging A Loved One

Research shows that hugging or holding hands with a loved one can help calm down anxiety. It causes release of good hormones such as oxytocin (a.k.a ‘love’ or ‘cuddle’ hormone). Hugging can also protect you from illnesses.

Being Mindful

Thinking about the past and future can trigger anxiety, thank thinking about present. Try to focus on present by asking yourself questions about your five senses- what do you feel, see, hear, smell, and taste right now.

Witnessing Love

Viewing pictures or videos representing love and support decreases anxiety such as picture of mother caring and loving her baby.

Reframing Your View Of Anxiety

A little anxiety is good. Research show that stress hormone cortisol released during anxiety can help in memory, learning and decision making. It can also boost immune system.

Laughing

Research show that laughter can relax muscles, improves respiration and circulation. Stimulates production of endorphins (natural pain killers) and decrease stress hormone cortisol.

Challenge Anxious Thoughts

Research shows that in order to pay attention our mind exaggerates object of worry, such as, mistaking a stick for snake. This is a built-in protection mechanism.

The best way to bring ourselves back from distorted reality is asking ourselves questions such as: Is my thought really true? What evidence supports this thought?

Bring In Back Up

If the previous steps are not working and your anxiety feels out of control, you can reach out to a professional for help. - See additional resources for helpful links.