10 Anxiety Reduction Strategies In Under 1 Minute

​Here is a list of 10 things you can do in 1 minute or less that will help you to regain control over your anxiety.

1. Box breathing. Box breathing is a technique used in taking slow, deep breaths. To perform this technique, breathe in slowly through your nose and count to four as you inhale. Hold your breath for four seconds. Finally, through your mouth, slowly exhale to a count of four. Repeat this cycle. This technique can be beneficial especially those who want to reduce symptoms of anxiety.
2. Temperature change. Try putting your face in a bowl or sink of cold water or splashing cold water on your face. This skill acts to regulate your body chemistry immediately; ultimately reducing symptoms of anxiety and making you feel calmer in the moment.
3. Muscle Relaxation. Squeeze all of the muscles in your body simultaneously and release. Notice your body becoming looser and more relaxed with each tensing and releasing combination.
4. Jogging on the spot. Engage in intense exercise for a short while. Expend your body’s stored up physical energy by running, walking fast, jumping, or lifting weights. Unused energy can become anxiety and actually create anxious thoughts.
5. Fresh air. Science indicates that you really should stop and smell the roses. Flowers, like lavender and jasmine, can lower anxiety and increase your mood. Even the scent of pine trees decreases stress and increases relaxation. Spending even a short amount of time in fresh air, surrounded by nature, tends to increase energy and mood.
6. Light a candle/ use essential oils. Using scents to treat your mood is called aromatherapy. Several studies show that aromatherapy can decrease anxiety and improve sleep. One of the most common aromas to help treat anxiety disorders is that of lavender.
7. Write it down. One way to manage anxiety is to write things down. Try writing what you are grateful for. Gratitude helps to relieve stress and anxiety by focusing your thoughts on the positive aspects of your life.
8. Call a friend. Social support from friends and family can help calm symptoms of anxiety. Being part of a network gives you a sense of belonging and self-worth, which can help you cope with difficult situations. Research suggests that those with more social connections are less likely to suffer from depression and anxiety.
9. Laugh. It is difficult to feel anxious when you're laughing. Laughing is good for your health, brings more oxygen into your body and organs, stimulates and relieves your stress response, and relieves tension by relaxing your muscles. Try watching a humorous video clip to decrease anxiety.
10. Listen to soothing music. Listening to music can have a very relaxing effect on the body. Listening to slow-paced instrumental music for even under a minute can induce the relaxation response by helping lower blood pressure and heart rate, as well as stress hormones.

 
These are just some of the techniques you can implement in under one minute to change your thoughts, calm the brain, relax the body, get back in the game, and regain control over your anxiety. Be sure to check with a mental health professional if you feel you need extra assistance tackling your anxiety.