How to Stop Anxiety Almost Immediately
We all get anxious and stressed from time to time but for some, it consumes them and has a very prominent affect on their lives.
Our state of mind can be happy the majority of the time but life is hard, and sometimes its inevitable that stress will rear its ugly head and drag us down. The most important thing to remember when we get anxious or stressed is to not let it consume you. The faster you can de-stress, the better.
This technique if one of easiest, fast and effective ways to reduce stress and anxiety. You don’t need anything to be able to practice this technique therefore, you will not be held back the next time you feel overwhelmed and need to calm down.
This anxiety killer technique consists of a 3+3+3 formula. Easy to remember and even easier to do. See the benefits below.
Here’s what you need to do
Breathe in deeply slowly counting to 3, hold your breathe for 3 seconds and exhale slowly for 3 seconds. Easy right?
So let’s clarify that; Breathe in through your nose for 3 seconds (count it out in your head as you breathe in and slowly count 1, 2, 3). Hold your breath for 3 seconds (1, 2, 3) and then exhale through your mouth to release your breath for 3 seconds (1, 2, 3).
Breathe as deeply and slowly as you can, rushing will only take longer for you to unwind. For extra results see what to combine this method with below (What else can I do).
What this technique does
This technique slows your heartbeat down and when your heartbeat slows down, your body starts to relax. This has a natural calming effect on your body and your heart, then your head catches up. You can’t be stressed when you’re relaxed, can you?
But if you are trying this and still cannot relax then it is down to your mind racing. To slow your thoughts and worries down, you need to push positive thoughts into your head and make them your focus. You cannot feel good and bad at the same time, nor can you think good and bad thoughts at the same time. But our thoughts change so rapidly that you really need to stay focused on thinking good thoughts only.
How long do I do it for?
As long as it takes to calm your heart down and get back to feeling good again. This differs for every person, but you need to do the steps again and again until you start to feel your heart race reducing and your body starting to relax. If you’re lying down while doing this, you’ll notice when repeating these steps over and over it will get you relaxed enough to fall asleep.
How often should I practice this?
I would recommend to practise this for 30 days straight. The reason being, is that scientists have proved that it takes 30 days for us to form a new habit. If you are prone to getting anxiety easily or if you are going through a stressful situation then it would benefit you to do this so that it becomes a habit for when you feel like this. Then you can easily pull yourself out of it.
If you have a long build up of anxiety where it may feel as though it has developed into a disorder, then you need to practise this longer. Anything we do, think or feel for a long period of time makes us conditioned to be that way and therefore, takes some time to overcome this issue and recondition your mind and body to change for the better.
What else can I do?
Some people find it very hard to relax when their minds are racing. It can be very difficult for the heart to calm down too.
Here is what you need to do; When you are practising The anxiety killer, fill your head with positive thoughts and things you are grateful for. For example think about how lucky you are to have your family, friends, cat/dog, the roof over your head, job etc. It is impossible to feel bad when you are thinking good thoughts and/or about the people and things you love in your life. So take time to reflect on the amazing things in your life.
By combining positive thinking with The Anxiety Killer, (breathe in for 3 secs, hold for 3 secs and exhale for 3 secs) you are letting your mind and body calm down and when you repeat the 3+3+3 plus positive thinking over and over you will notice your heart rate slowing down. You will feel less anxious because anxiety is essentially a build-up of stress and/or fear and when we do not take time to reduce our stress levels our anxiety takes over. This can cause anxiety attacks that are not pleasant. So, if we can make ourselves feel better each time we feel overwhelmed, it will have a dramatic improvement
Health Improvements – Stress is the number one reason for bad health and disease. Reduce your stress, improve your health. Disease = Dis-ease in the body and mind.
You can do it anywhere – I would recommend lying down on your bed to practice this if you have the time. But if you’re not in a position to do that, then go into a bathroom, do it at your desk or wherever you are.
Reduced Anxiety – A lot of people don’t even realize when anxiety kicks in and is taking over their bodies because it generally starts with a stressful situation. Or maybe past memories that are unresolved and eating away at you. This is why it is essential to remember to practice this when your mind is racing to avoid it building up and consuming you.
Regular Heartbeat – We all know when our heart is racing it can either be a good or bad thing. But either way, it makes sleeping quite hard when your heart is not getting the chance to slow down. This will regulate your heart beats making you able to relax and improve your night’s sleep.
Teaches you how to relax – Some of us go through hard times that can last a long period of time that makes it nearly impossible to remember how to relax. This practice will teach your body to slow down and teach you how to relax again.
Quick fix – It’s a great quick fix especially if you are at work or somewhere you can’t easily switch off and calm yourself down. If you keep practicing this method after 30 days it will become a habit. The longer you do it the better. You will start to feel able to control your stress levels and anxiety when situations arise. Now doesn’t that sound nice!
To help relieve anxiety further you should learn more about it. Only you know what triggers anxiety in your mind and body but when you know more about why you feel anxiety you will be able to control it more. Check out this great book on how to rewire your brain to help alleviate anxiety.
I hope now that you’re armed with a simple 3 step process, positive thinking plan and have educated yourself more on anxiety that you can find some peace, relaxation and feel great like you deserve to.
If you have any helpful tips on anxiety you would like to share please contact us here