If you're somebody who suffers from anxiety, you'll know that it's the type of thing that can creep up on you and then gnaw away at you throughout the day. The good news is that there are many ways that you can kill it off and get back on with your work, feel productive and happy again.
Perform a grounding method
A good way to eliminate anxiety is to perform what's known as a grounding method. The idea here is to pull your brain back into the present moment. You can start by using the 5-4-3-2-1 grounding method:
Look around at five things you can see in the room.
Notice four things you can physically touch or feel.
Hear three things that you can hear.
Notice two things that you can smell.
Taste one thing.
When you do this, you're activating all of your senses and bringing yourself back into the room instead of being caught in your mind.
Temperature shock
Another way to kill off anxiety pretty quickly is to use temperature shock. The idea is to change your physical state like a circuit breaker, transforming how your vagus nerve operates. One of the best ways to do this is with a quick 30-second cold shower.
Walk in.
Cool down for 30 seconds.
Then you can turn the temperature up if you want.
When your brain experiences the sudden cold, it switches its focus from internal anxiety to the physical sensations that it's experiencing.
Supplements and exercise
On a similar level, you can adjust your biology using supplements and exercise. Many people buy the best CBD gummies they can find or go for a long run.
When you engage in exercise and take supplements, it changes the way your biology functions, shifting it away from anxiety and toward your baseline state, including calmness and equanimity.
The physiological sigh
Another option is to perform a physiological sigh. The idea here is to take a deep breath into your belly through the diaphragm, then breathe out slowly, dumping carbon dioxide through your nose or mouth. Make sure the intake phase takes 5-8 seconds, then hold for 2-3 seconds before exhaling for another 3-5 seconds. Doing this several times will slowly return your system to baseline and slow your heart rate.
Progressive muscle relaxation
You could also look at using progressive muscle relaxation. Anxiety makes people's muscles tense up without them realising it, usually in the jaw, shoulder, or stomach area. Progressive muscle relaxation starts with the feet, and then you work your way up the body, relaxing one muscle group at a time. If you do this over 15 to 20 minutes, you should notice that you feel physically more relaxed than you did before. It has a profound impact on how you feel.
Box breathing
Finally, you can use box breathing, a technique that first responders use. The idea is to breathe rhythmically in a way that regulates your nervous system under acute stress. You breathe in through your nose for four seconds, hold your breath at the top for four seconds, and then exhale through your mouth for four seconds before repeating the process.
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