If you are experiencing anxiety, it is helpful to know that there are many effective ways to reduce anxious feelings that involve simple lifestyle or behavioural changes. As the cost-of-living increases, it is a good time to explore four free activities which are backed by research that you can try for yourself to reduce mild anxiety.
1. Breathing exercises
Breathing techniques can be used to effectively reduce hyperventilation, a common symptom of anxiety. One easy-to-remember technique is square (or box) breathing. Imagine a square shape with a line at the top of the square progressing horizontally from left to right as you breathe in for the count of four. As you hold your breath to the count of four, imagine drawing the right-hand side of the square progressing downwards. Now imagine the line at the bottom of the square progressing horizontally from the right to the left as you breathe out to the count of four, and then as you hold your breath to the count of four, imagine drawing the left-hand side of the square, progressing upwards.
Similarly, deep, slow, diaphragmatic breathing has the effect of calming anxiety right down. Breathe in slowly through your nose to the count of three, with a slow exhalation to the count of seven. Slow-count breathing allows you to focus on the counting and the longer exhalation, rather than anxious thoughts.
2. Developing a curious mindset
One way in which many people try to deal with anxiety is to exert great control over their external environment. However, one thing that is certain about life is uncertainty, which comes with it the notion that we have no ability to control events external to us.
Rather than worry and defend against uncertainty in our lives, it can be much more effective to create a shift in our mindset, moving away from worry and moving towards curiousity about what lies ahead. This involves being open to possibilities and interested in what the future might hold.
3. Journalling
Recording our thoughts and feelings on a regular basis has been shown by research to help alleviate anxiety by identifying and processing negative emotions. According to Pennebaker (1997), free-flow writing, which involves writing any thoughts which come to mind without filtering their content or grammar, appears to significantly reduce anxiety levels, with benefits experienced through as little as 15-30 minutes of daily journaling over 3-5 days. Expressing gratitude in a journal is also associated with significantly reducing anxiety levels.
4. Music
Singing, playing a musical instrument, or listening to some gentle music may be of real benefit to those experiencing anxiety. One of the common symptoms of anxiety is racing thoughts and focusing on music is a simple way to interrupt unhelpful thought patterns. Peaceful music acts on the brain’s emotional centre, the amygdala, to reduce anxiety (Thomas, 2021).
And one extra tip that won’t cost you anything – be curious and head to our Facebook page for lots of additional resources for dialling down anxiety in your life.
If you feel like you need further help and support, New Leaf Hypnotherapy & Counselling provides specialised services for those experiencing anxiety and anxiety disorders with a professional and compassionate therapist.
References Pennebaker, J. W. (1997) Writing about emotional experiences as a therapeutic process. Psychological Science, 8(3), 162-166.
Thomas, P., Duckworth, I., Plum, V. & Lambert, D. (2021). Mental wellness. Penguin Random House.
Comments