3 Methods to Help Alleviate Anxiety Fast

Oct 15, 2020

Racing thoughts, shortness of breath, as the room begins to feel smaller by the second and sheer panic is felt throughout your being. If you have ever experienced any of these symptoms you are familiar with anxiety. While it can feel paralyzing at the moment, here are 3 methods you can use to ward off anxiety.

1. S.G.F.

When your thoughts begin to race faster than you can keep up, use your senses to slow them down.

Seek: First, look for anything that is aesthetically pleasing in your immediate surroundings and study it.

Ground: Feel where you are. Are you sitting? Feel the chair supporting you and allow it to hold you. If you are standing, feel the ground beneath you. Is it sturdy concrete? Dirt or gravel? Let your body be fully supported physically as well as mentally.

Feel: How is the temperature? Are you warm, cold? Is the wind blowing? Touch your arm and feel your hand pressing against it. Curl your toes and uncurl them, notice how they feel. The idea is to bring yourself into this present moment.

2. 4-7-8 Breaths

The second step is to get your breathing set to an even, calm pace. Breath in for 4 seconds through your mouth. Hold on to that breath for 7 seconds and then release through your nose to a count of 8. If you can't remember 4-7-8, other numbers can work as well 3-6-7 or 5-8-9 just don't push yourself to the point of passing out. The goal here is to take long, soothing breaths that help alleviate anxiety.

3. Talk to someone

Anxiety can make you feel all alone like the world is against you. This simply isn't true. Find someone you trust or search for an anxiety counselor that you feel comfortable talking to. If you are speaking to a loved one or friend, ask them to just listen. They don't have to "fix" anything, just simply being a supportive audience can help tremendously. Often when we state anxiety-provoking thoughts aloud, they lose their power.

When anxiety threatens to invade, remember to S.G.F., 4-7-8 and talk to someone you can trust. These 3 methods can help you alleviate your anxiety fast. If you are searching for an anxiety therapist, please contact us today.