Decrease Anxiety in 15 MinutesMar 30, 2022
Anxiety is one of the most prevalent mental health disorders in the world. According to the Anxiety and Depression Association of America, around 40 million adults in America struggle with anxiety, and a staggering nearly 40% do not currently seek treatment for it. Those who live with anxiety often also struggle with depression at some point. Anxiety comes in different forms—agoraphobia, panic disorder, social anxiety, OCD, and others. Although anxiety is considered a treatable illness, it can easily turn a life upside down. Treatment options are available by way of medications and therapies, but sometimes it isn’t enough. Read further for more ways you can help decrease your anxiety in as little as fifteen minutes.
Anxiety can develop for many reasons—a traumatic experience, environmental factors, chemical imbalances, family history, and more. One thing that can trigger anxiety has persistent stress. Learning ways you can manage stress is one way you can help keep your anxiety low. In an earlier blog piece, I wrote about five ways you can help manage stress levels.
Guided Breathing & Focusing
When you’re experiencing heightened anxiety, you may have intense physical symptoms known as a panic attack. Panic attacks feel as if you’ve lost control over your own body. A quick way to help regain your sense of control is by using guided imagery and guided breathing exercises. One common technique for guided breathing is the Box Breathing method:
- Breathe in slowly while counting to four. Concentrate on the air filling your lungs.
- Hold your breath for 4 seconds.
- Slowly exhale through your mouth for 4 seconds.
- Repeat steps 1 to 3 until you feel re-centered.
Guided imagery is a meditation that involves visualizing a peaceful place that relaxes you. It is best done in a quiet room or area where you can close your eyes and focus all your attention on the sounds, sights, and smells of the place you envision.
Using Tre™ is another way to help refocus your mind and calm your anxiety. Tre™ is a series of exercises that help you release tension, stress, and anxiety from deep within your muscles. The more often you practice Tre™ exercises, the more the benefits add up! You can perform Tre™ exercises discreetly and with no special equipment. Many people report feeling calmer and more relaxed when they added Tre™ to their routine. Tre™ is helpful for all types of anxiety-related disorders such as Autism Spectrum Disorder, Post-Traumatic Stress Disorder, Generalized Anxiety Disorder, Panic Disorder, Agoraphobia, and others.
For someone who is not meeting the milestones of adulthood due to any of these disorders, Tre™ can be a beneficial addition to their therapy regimens. You can download my free guide that teaches two simple Tre™ exercises that you can begin using today—and teach your young adult to use as well!
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