6 Quick Ways to Reduce Anxiety

One of the biggest obstacles for those who struggle with anxiety is dealing with sudden bouts of anxiety while in public. Simple, everyday activities such as working, shopping and social activity become fraught because of the constant possibility of an anxiety attack.

There are several techniques that a person can use to quickly reduce anxiety, wherever and whenever it strikes. Here are several quick acting techniques for conquering anxiety and panic attacks.

1. Go for a quick walk

The physical effects of a panic attack; racing heart, shallow breathing, upset stomach, trembling and shaking, are all the result of adrenaline racing through the body. A brisk walk will help to burn off excess adrenaline and bring the body back to baseline.

2. Accept the symptoms

Understanding that the sensations are not dangerous and are only a symptom of panic helps a person to deal with them. Acknowledging the sensations of panic and allowing them to run their course helps the symptoms to clear up more quickly. It also helps to stay away from anxiety inducing substances such as caffeine and sugar, especially during an episode of panic.

3. Imagine a peaceful place

This has become a bit of a cliche, but it really does work. The idea is to create a safe place within the mind. Try to find memories of places that felt safe and happy, be as specific as possible. When panic starts to take over, retreat to that place mentally.

4. Fight back

Look at a panic attack as the enemy and determine not to let it win. People with a competitive streak may find this approach very helpful.

5. Find a hobby

Find a hobby that is relaxing such as crossword puzzles, drawing, knitting, gardening or sports activity. Whenever anxiety starts to rise, find distraction by turning to a favorite hobby or activity. This works especially well if the hobby requires some mental concentration such as puzzle solving. Stick with it for a few minutes, ten at the least, to give the distraction time to begin working.

6. Focus on and control breathing

During a panic episode, a person's breathing usually becomes quick and shallow. This has the effect of heightening the effect of panic. To combat this, concentrate on breathing deeply. Here are some steps to follow. Make sure to sit up straight. Exhale slowly and completely. Breathe in through the nose slowly. Hold the breath for a count of two to five. Let the breath out slowly, exhaling through the mouth until all air has been let out of the lungs. This should take a little longer than breathing in. Repeat until the panic attack has subsided.