What Are Some Effective Strategies to Alleviate Anxiety?

Have you ever felt a strange feeling, such as sweating, tension, or shortness of breath? This might be anxiety, something that affects almost everyone on a day-to-day basis. No matter how small the action, it can seep in at crucial moments. Though anxiety is not always curable, it is essential to know ways that can reduce symptoms of anxiety. 

One of the most common and effective ways to reduce these feelings is using the 5-4-3-2-1 method. This method begins by focusing quietly on the environment, helping to divert your attention away from the cause of anxiousness. This method involves listing five things that you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. Concentrating on these external items interrupts the unhealthy thought patterns that were causing the symptoms. This is an excellent method because it helps settle feelings of worry and agitation in your mind.

Another method, specifically for those who experience physical symptoms, is learning proper breathing techniques. When oxygen levels are elevated and carbon dioxide levels are decreased in the blood due to excessive breathing, the lack of carbon dioxide disrupts the body's normal response to panic, known as hyperventilation. To counteract this, placing one hand on your lower abdomen and the other on your chest can ensure correct breathing to get enough carbon dioxide flowing through your blood. An indication of this correct breathing technique would be feeling the abdomen moving, rather than the chest. Also, just holding your breath for a couple of seconds at a time will boost carbon dioxide levels.

It’s vital to know some techniques to calm anxiety. However, if these symptoms are occurring consistently, it becomes an everyday obstacle that is hard to deal with, or has a negative influence on relationships, you should get medical advice from a professional.. Meanwhile, these methods can help alleviate anxiety on a smaller scale.

Works Cited:

Department of Health & Human Services. (n.d.). Anxiety. Better Health Channel. https://www.betterhealth.vic.gov.au/conditionsandtreatments/anxiety 

Department of Health & Human Services. (2002, May 23). Managing and treating anxiety. Better Health Channel. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/anxiety-treatment-options#managing-anxiety 

Jill Christensen, A. (2024, August 30). Countdown to take control of anxiety. Mayo Clinic Health System. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/tips-to-help-ease-anxiety