10 Things You Can Do Right Now To Ease Anxiety

If you feel anxious all the time, know that you’re not alone. It’s estimated that anxiety disorder is affecting 40 million adults in America.

Talking to a therapist or taking medication has been proven to help reduce anxiety. But there are also other underutilized methods that ease anxiety. In fact, some of these methods will instantly improve your mood.

Use these tricks to calm yourself when feeling anxious.

1. Practice deep breathing

Did you know that poor breathing habits can make you anxious? When we are anxious we breathe fast, and as a result, our anxiety worsens.

When feeling anxious, remember to breathe deeply and slowly. Here’s how to do it:

  • Breathe in slowly through the nose for 4 to 7 seconds
  • Pause and hold your breath for 3 seconds
  • Press your lips together then slowly exhale through the mouth for 9 seconds

Doing this for 3 to 5 minutes will make you feel better.

2. Sniff calming oils

Some essential oils have been proven to increase calmness and ease anxiety. This study found that essential oils alter brain chemical production, therefore affecting mood.

One study found that inhaling rose oil for 10 minutes reduced anxiety in women. Lavender and chamomile oil have also been proven to ease anxiety.

3. Listen to soothing music

Music calms nerves and can even reduce anxiety in patients about to undergo surgery, research shows.

In one study, researchers found that the song “Weightless” reduced anxiety by 65 percent in the participants.

4. Avoid inflammatory foods

Some people eat when they’re anxious. Unfortunately, in most cases, the foods they eat worsen their anxiety.

Avoid eating these foods regularly if you struggle with anxiety: sugar, tran fats, gluten, caffeine, fast food, salt and alcohol. Instead, eat foods that ease anxiety.

5. Exercise

When you exercise, your body releases feel-good chemicals called endorphins. These endorphins boost your mood naturally and reduce anxiety.

Luckily, you don’t need to exercise for hours to ease anxiety. Exercising for 15-30 minutes can improve your mood. Either cardio or strength training works.

6. Laugh it off

Research shows that laughter can ease depression and anxiety. So find something to make you laugh when feeling anxious.

You may want to check out the laugh factory channel for short comedy clips.

7. Talk to a friend

Talking to a friend is a great way to distract yourself and forget about whatever is making you anxious. You don’t even have to talk to them one-on-one, talking over the phone can also be helpful.

Talking about how you feel has been shown to be beneficial. So don’t be shy to talk about your anxiety.

8. Get to bed

Having sex can change your mood and make you feel better. Research shows that pleasurable behaviors reduce stress signals in the brain.

One study found that having sex daily for two weeks increased cell growth in the hippocampus. This part of the brain helps manage stress.

9. Meditate

Most folks know that meditation is very relaxing, but did you know that meditation boosts growth of grey matter in the brain and consequently reduces stress?

Start with 5-minute meditation sessions and then increase duration as your technique improves.

10. Get adequate sleep

Lack of sleep can increase your anxiety. So make sure you get 7-8 hours of sleep every night.

How do you ease your anxiety?

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50 comments

Marie W
Marie W5 months ago

thanks for sharing

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S J
S J7 months ago

Thank you very much, but I just can't sleep that much. Sorry meoww

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Tammy Andrews
Tammy Andrews7 months ago

Thanks - I feel better already : )

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Jetana A
Jetana A7 months ago

Thanks for these reminders.

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Jetana A
Jetana A7 months ago

If sex helps, why not suggest masturbation for those of us who don't have partners?

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Cate S
Cate S7 months ago

Thank you :-)

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Lesa D
Lesa D7 months ago

thank you Brian...

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Claudia C
Claudia C11 months ago

Thanks for sharing.

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ANA MARIJA R
ANA MARIJA R11 months ago

Thank you for reminders! :)

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Trish K
Trish K11 months ago

Where were you last night when I threw the remote at the TV ?

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