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| Anxiety can feel like it’s going to last forever, especially when you’re in the throes of it. As a very anxious human, I know this feeling all too well. However, it’s possible to beat (or at least, decrease) anxiety symptoms quickly with the help of certain techniques. Today, we’ll show you how to find relief in as little as 1, 5, or 10 minutes. |
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Deep breaths,
Morgan Mandriota
Newsletter Editor, Healthline |
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Written by Morgan Mandriota
January 22, 2025 • 3.5 min read |
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| Try these quick tips next time you’re feeling anxious |
| Pro tip: Bookmark these psychologist-backed techniques so you can easily pull them up the next time anxiety strikes. |
| How to beat anxiety in 1 minute: |
- Practice belly breathing: Sit down on a comfortable surface, relax your shoulders, place one hand on your chest and one on your stomach, and take deep breaths that fill you up. Release and repeat. (Or try any of these breathing exercises.)
- Picture your favorite spot in the world: “Going to your happy place” — a real or fictional one — can train your focus on something more pleasant, which can help bring your nervous system back to its rest and digest state.
- Look at a happy picture: Find a picture of your pet, a loved one, or memories from a fun vacation to conjure up positive emotions.
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| How to beat anxiety in 5 minutes: |
- Try a relaxation app: Mindfulness apps like Calm or Headspace offer meditations and grounding activities that can lift your mood and reduce stress.
- Listen to a song: Music is powerful! It can slow your heart rate and lower your blood pressure. Jam out to one of your favorite songs or playlists.
- Get moving: Take 5 minutes to go for a walk, dance, stretch, exercise, or shake your body to try and release any built-up energy.
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| How to beat anxiety in 10 minutes: |
- Call someone who understands you: Reach out to a loved one who can talk you through what you’re feeling without judgment.
- Write out how you’re feeling: Get those thoughts out of your head and down on paper (or a Note on your phone). Need a journaling prompt? Try talking back to your anxiety as if it’s a person.
- Turn off your phone: This can especially help if you find yourself doomscrolling. Instead, sit with your thoughts and feelings without any form of digital stimulation.
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| If these tips don’t work, there are many other options you can explore. Consider working with a therapist to figure out the best coping strategies for you. |
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