How To Get Rid of Anxiety Fast

An anxiety attack can be highly overwhelming and debilitating, and if not controlled timely, it can bring about devastating consequences for the sufferer. While medical management is widely available to help, how can you beat anxiety without medication? Try incorporating the following tips in your life.

Tips for an Anxietyless Mind

It is crucial to break free of the stress and relax the mind for rapid anxiety relief. For this purpose, the following tips can help.

Imagine a safe haven.

When you are in the middle of an anxiety attack, it may feel like everything, including your surrounding, is threatening. Remember that fear shares a biological basis and exists to keep us safe. However, people dealing with anxiety attacks happen to have let this fear take control of them. Therefore, the best way to beat anxiety instantly is to get this spiral back under your control.

For this purpose, visualize a safe, calm place in your find where you feel relaxed and at ease. Close your eyes and imagine a location associated with happy memories. It could be somewhere you have been to in the past or an imaginary safe haven. Immerse yourself in the experience by actually hearing the sounds, smelling the aromas, and feeling the calm wind and the gentle sun rays on your face. 

Picture this place any time you feel too anxious and try calming your mind. If the attack is severe, add a picture of a comforting figure in the scene, such as a friend or a parent. 

Engage your senses.

Are you wondering how to stop anxious thoughts in 30 seconds or less? Try engaging your senses in a relaxing, calming experience for instantly beating anxiety. The sense of smell is the best to focus on as it includes receptors that share direct connections to the brain. This is why certain smells successfully bring back strong memories within seconds. Use this feature of the brain to your advantage for pushing through anxiety.

As soon as an anxiety attack hits, use fragrances that induce positivity and bring happy thoughts to the currently racing and highly anxious mind. Alternatively, fragrances proven to induce relaxation, such as lavender essential oil or lemon oil, can also be used through a diffuser.

Another remedy for beating anxiety and depression includes the use of music. Experts have been utilizing sound therapy as an effective remedy to manage anxiety symptoms and promote general wellbeing. Many relaxing musical symphonies have been created to calm a racing mind recently. One great example is the song “weightless” by Marconi Union, which has been highly influential in this context.

Mindfulness Exercises.

Management for anxiety is not only limited to calming a stressed mind but also extends to physical action. Mindfulness exercises have been proven to be extremely helpful in this regard. Characterized by mantras and muscle relaxation techniques, these exercises help you reconnect with reality and get a chance to calm your fears before they take over your mind and body. 

The following five steps are highly recommended to be followed whenever you feel an anxiety attack is coming.

• Look around you and choose five different things. Then, take some time to think about each of them. It can be anything that you could think of at that time. For example, you may observe a blue chair next to you and think of how blue is your favorite color.
• Next, listen to four different sounds around you and appreciate the similarities and differences. It can be the sound coming from a T.V., someone speaking, or the chirping of birds.
• Have a feel of three different objects close by and compare their textures. For example, you may consider touching the soft fabric of a chair, the top of a coffee table, and your own shirt for contrast. 
• Identify two types of smells and check if they bring back any memories. For example, you might appreciate the smell of fresh coffee coming from the kitchen and think of the good time you spent with a friend at a coffee shop.
• Taste one thing, such as a piece of candy or a sip of soda, and comment on its flavor. 

Tips for an Anxietyless Body

Wondering how to manage fear and anxiety for a stronger you? Don’t forget to address the physical symptoms of anxiety with the following techniques.

Focused Breathing Technique.

A common symptom of an anxiety attack is shallower, faster breathing. This rapid breathing, in turn, sends a message to the brain that only exacerbates the fearful symptoms. Therefore, to avoid triggering this vicious cycle of increasing anxiety, it is vital to take control of your breathing pattern. For this purpose, a focused breathing technique can prove to be fruitful.

This technique involves focusing on the breathing pattern whenever you see an anxiety attack coming. Indulge in deep breathing at once, and make sure to hold each breath in for at least 30 seconds before releasing them slowly. 

For people with more frequent panic attacks, it is necessary to implement these breathing exercises into your daily routine. Doing so allows them to harness this practice more rapidly. In this way, they can control an impending anxiety attack much faster and easier. 

Muscle Relaxation.

Anxiety attacks can often make the muscles tense and stiff, which only adds to the misery. Relaxation of these muscles is; therefore, extremely important and can be accomplished by following the steps mentioned below:

• Sit in a quiet place, close your eyes, and breathe in with your nose and out of your mouth.
• Make a tight fist with your hand and squeeze it. Hold it in place for some time and pay attention to the tension in your hand. 
• Now, slowly open your fingers and appreciate the feeling of tension leaving your hand. 
• Continue tensing and relaxing different muscles of your body and observe the process with an attentive mind.