5 Ways to Reduce Anxiety in 5 Minutes
Written by Noel Mitchell, MS, LPC-IT who is a mental health therapist in Wisconsin within Ozaukee County (Mequon/Port Washington) that specializes in anxiety
Have you ever had a rush of anxiety and feel completely overwhelmed on how to move forward? I remember those moments from my corporate days when I knew I had to get through the rest of the day, but the weight on my chest made even the next five minutes feel unbearable. When anxiety strikes, finding quick ways to feel better can make a world of difference.
As a mental health therapist (LPC-IT), here are some of my favorite tools to share with clients.
1) Move your body. Engage in ANY form of physical activity—whether it's walking, running, jumping jacks, dancing, or stretching. If you are stuck in a office, go to the bathroom stall and just shake your body, you know the dance move “shake it off”.
2) Try 3x3x3! Pick 3 of your 5 senses and observe your surroundings. This helps you become more present which as a result can stop racing thoughts. Bonus idea: eat a strong mint
3) Temperature Change. Go to the bathroom and run your hands under cold water, now place your hands on your neck or face. If you are at home, you can put on ice cube on your neck and or wrist. This can help you get back into your calm parasympathetic nervous system.
4) Talk to a friend, family member or co-worker. Have you ever had racing thoughts and called a friend or family member and once you said it out loud realized how silly it was? (Because same)
5) Listen to music, hum or sing. Find music that you feel comforting and helps you relax. Not a good singer? Try singing anyways or humming! These activities can actually bring us back to our calm nervous system (crazy right!)
Finding the right techniques to manage anxiety is a personal journey, and what works best can vary from person to person. Feel free to experiment with these strategies and see which ones resonate with you. If you find that your anxiety is persistent or overwhelming, don’t hesitate to seek support from a mental health professional. Combining these tools with therapy can help you manage your anxiety.
If you live in Wisconsin and are interested in starting therapy, click here to schedule your free intro call!
I see clients virtually throughout Wisconsin and in-person in Mequon and Port Washington.
If you need more immediate support, call or text 988.