Make note of these effective 5-minute techniques to dispel anxious thoughts

It’s quite normal to feel anxious about an exam or an important office presentation — let’s just say we’ve all been there. But if it is an everyday problem, then that’s a cause for concern. Anxiety can manifest itself in the form of generalized anxiety disorder (GAD) that has symptoms like intense worrying, to panic disorder that is marked by shivering, shaking or even a racing heart. 

Having an anxiety disorder is hard, that’s why it is essential to utilise certain strategies to keep your anxiety in check. Of course, there’s therapy and medication, but are there any other ways? The good news is yes, there are! So without further ado, let’s find out what they are!

1. Stay in the present

Most of the time, anxiety is all about worrying about what’s going to happen in the future. But the key to tackling this is asking yourself some pertinent questions — what’s happening to you? Do you feel safe? Is there anything you can do to feel better? If you don’t feel better, keep doing this every few hours and it will help.

2. Breathe deeply

Yes, it’s as simple as that! Breathe in and out as deeply as you can to drive away anxiety. When you do this for a few minutes, your body will slow down and centre your mind. Trust us, you will feel better in no time!

3. Follow the 3-3-3 rule

Treat this like a game! Look around you and name three things you see. Move on to three sounds you can hear, and then lastly name three parts of your body. This trick will help to centre your mind and bring you back to the present amount.

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4. Engage in any activity

You could do anything — there are no restrictions at all! Stand up, walk around, clean your desk, dance or just talk to a friend. It will help you regain a sense of control.

5. Stand up straight

Experts explain that when we are anxious, we automatically hunch without even realising. That’s because it is an instant reaction to protect our heart and lungs. But the next time you experience this, be conscious and stand up straight. This helps your body achieve a certain level of control.

6. Sniff lavender oil

Last but not the least, this trick helps and how! That’s because this essential oil promotes a feeling of calm and even promotes sound sleep. So, think no more and use this strategy to feel better!