It’s widely known that incorporating practices like yoga, regular exercise, meditation, and talk therapy into your routine can significantly help in managing anxiety. However, these are often long-term strategies. What about those moments when anxiety strikes suddenly – when you’re alone in a waiting room, stuck in rush-hour traffic on the way to an important appointment, or feeling confined during a medical procedure like an MRI? For those times when you need immediate relief, there are techniques you can use right now.
We consulted with Carmella Wygant, a licensed clinical social worker, to bring you seven effective strategies for managing anxiety in the moment. These techniques are designed to provide rapid relief and are grounded in understanding how your body and mind respond to stress.
1. Diaphragmatic Breathing
What it is: Diaphragmatic breathing, also known as belly breathing or deep breathing, is a conscious method of controlling your breath, which is usually an automatic process.
How to do it: Begin by closing your eyes to minimize distractions. Inhale deeply, drawing air into your lungs as much as possible. Aim to fill your lungs so fully that your abdomen expands noticeably. Hold your breath for a brief pause, and then exhale slowly and completely. Try to expel every bit of air from your lungs by engaging your abdominal muscles to push the air out.
Why it works: “The key to this technique is the slow exhale,” explains Wygant. “A prolonged exhale actively engages your parasympathetic nervous system. This system is crucial for calming your body after a stressful or alarming event. Your body cannot simultaneously be in a state of fear and relaxation. By concentrating on extending your exhale, you signal to your body that ‘everything is okay,’ promoting a sense of calm.”
2. Simple Stretches
What they are: These are quick and discreet movements designed to release physical tension that often accompanies anxiety, and can be performed virtually anywhere without drawing attention.
How to do them: Start by gently pressing the tip of your tongue against the roof of your mouth. You’ll likely find that your jaw naturally begins to relax and open slightly. Next, tilt your head forward and slowly roll it in a clockwise circle, then repeat in a counterclockwise direction to release neck tension. To ease facial muscle tightness, raise your eyebrows upwards and downwards several times. Finally, perform shoulder shrugs as if to say “I don’t know,” lifting them high for a few seconds before letting them drop to a relaxed position.
Why they work: “People unknowingly accumulate considerable tension in their jaw, neck, and shoulders,” Wygant points out. “Psychologist Dr. Therese Rando wisely stated, ‘If you can relax your body, you can relax your mind.’ These simple stretches target key areas of tension, helping to quickly reduce physical manifestations of anxiety, which in turn can calm your mental state.”
3. Use Your Words
What it is: This technique involves verbally describing your feelings as a way to engage the analytical part of your brain and reduce the intensity of emotional distress.
How to do it: When anxiety arises, begin to question yourself to activate the analytical areas of your brain. Ask yourself: “What specific emotion am I experiencing right now? Is it anger, fear, panic, or rage?” Then, delve deeper by asking, “Why am I feeling this way? Is this feeling triggered by a current event, something that has already occurred, or am I reacting to a potential future event that I am only afraid might happen?”
Why it works: “Research in post-traumatic stress disorder (PTSD) indicates that some individuals take longer to recognize when a threat has diminished,” Wygant explains. “However, when these individuals are prompted to name and describe their emotions, it activates the prefrontal cortex of their brain. This activation helps to calm them down by facilitating a more rational assessment of the situation, allowing them to realize, for example, ‘This is just a shadow, not an actual threat.’” This process of labeling emotions can quickly downregulate the anxiety response.
4. Guided Imagery
What it is: Guided imagery is a powerful technique that uses your imagination to create mental images of peaceful and pleasant scenes, inducing feelings of well-being and safety to counteract anxiety.
How to do it: Think of a person, place, or thing that evokes feelings of joy, peace, or comfort for you. Once you have this in mind, begin to visualize it in as much vivid detail as possible. For example, if you choose the ocean, imagine the distinct smell of salt water in the air, see the seagulls soaring overhead, feel the warmth of the sun and sand under your feet, and hear the rhythmic sound of waves crashing on the shore. If a symphony brings you comfort, picture the polished wood grain of a violin, feel the soft velvet of a concert seat, and listen to the bright, cheerful sound of a trumpet. After fully immersing yourself in this imagery, take five slow, deep breaths. With each inhale, imagine drawing in feelings of love, peace, and comfort, and with each exhale, visualize releasing fear, worry, and tension from your body.
Why it works: “Studies have demonstrated that the body can respond similarly to imagining an activity as it does to actually performing it,” Wygant clarifies. “For instance, research on triathletes showed that just watching videos of other triathletes competing led to increased brain activity and heart rates, similar to what would occur if they were competing themselves. By using guided imagery, you’re essentially tricking your brain into experiencing a calming and joyful scenario, which helps to reduce anxiety levels immediately.”
5. Change Your Language
What it is: This is a cognitive distraction technique that involves switching to a second language to redirect your brain’s focus away from anxious thoughts.
How to do it: If you are multilingual, including proficiency in American Sign Language, reach out to someone you know who also speaks one of your other languages and engage in casual conversation. Alternatively, immerse yourself in content in your non-native language by watching a TV show, listening to a radio broadcast, or reading a book or news website.
Why it works: “When you consciously switch languages, you activate different areas of your brain that are responsible for language processing,” Wygant explains. “This shift in cognitive processing effectively redirects your focus away from your immediate emotional state, including anxiety. It’s a way to interrupt the cycle of anxious thinking by engaging your brain in a different type of task.”
6. Lose Yourself in Music
What it is: Using music as a form of distraction is a technique that leverages the brain’s response to auditory stimuli to shift focus away from anxiety-provoking thoughts.
How to do it: Similar to the “changing the language” strategy, engaging with music, particularly making music, activates different parts of your brain. If you have access to a musical instrument and know how to play it, take a few moments to practice a song or two. If playing an instrument isn’t feasible, vividly imagine yourself playing a favorite piece of music. Savor the mental experience, focusing on the melody, rhythm, and the physical sensations of playing.
Why it works: “Engaging with music, whether playing or actively imagining playing, provides your brain with a break from anxious thoughts,” Wygant states. “I recall during final exam periods in school, students would eagerly wait for their turn to play the piano in the lobby. This was because engaging with music allows you to temporarily stop thinking about academic pressures or worries. Afterward, individuals often find they can think more clearly and approach problems more effectively, having given their minds a necessary rest.”
7. Make a New Playlist
What it is: Creating a new music playlist on your smartphone, tablet, or computer serves as an engaging and absorbing activity that can quickly shift your focus and mood.
How to do it: Begin by selecting three of your current favorite songs. Then, add three more songs that you enjoyed in the past year, or from earlier periods in your life such as college, high school, or childhood. Continue adding songs as long as you wish, or until you feel you have created a satisfying and complete collection.
Why it works: “Music inherently has relaxing qualities for many people,” says Wygant. “It’s really that simple. When you include songs that evoke happy memories and positive feelings, they become powerful distractions. The mind cannot effectively focus on two disparate things simultaneously. By changing the channel in your brain and tuning into positive musical stimuli, you can effectively get yourself off the ‘worry station’ and reduce anxiety immediately.”
To learn more about managing anxiety or to seek professional support, you can request an appointment at MD Anderson online or call 1-877-632-6789.
