Quick Tips for Managing Anxiety Symptoms in the Moment
Anxiety and stress can show up when you least expect them. One minute you’re navigating your day, and the next, your heart is racing, your palms are sweating, and your mind is spiraling. It’s a jarring and often frightening experience that can make you feel completely out of control. When these intense feelings hit, having a set of practical, in-the-moment strategies can be a lifesaver. Here are our quick tips for managing anxiety symptoms right away, before they take over your day.
Use the 5-4-3-2-1 Method
When anxiety sends your thoughts into a tailspin, grounding techniques can bring you back to the present moment. The 5-4-3-2-1 method is a popular and effective way to do this by engaging all five of your senses. Here’s how it works:
- Identify five things you can see around you.
- Focus on four things you can feel.
- Tune into three sounds you can currently hear.
- Identify two distinct smells in your environment.
- Think about one thing you can taste.
Cool Down Whenever You Can
Have you ever splashed cold water on your face to “snap out of it”? There’s real science behind that impulse. Exposing your face to cold water can trigger a physiological response that slows your heart rate and redirects blood flow to your vital organs. These methods can have a powerful calming effect on your nervous system:
- Hold an ice cube in your hand
- Splash your face with cold water
- Apply a cold compress to your neck or wrists
Practice Deep Breathing
Anxiety often causes shallow and rapid breathing, which can further worsen feelings of panic. Deliberately slowing your breathing is one of the best stress reduction techniques, because it signals to your brain that it’s time to calm down. The “box breathing” technique is often helpful for staying calm under pressure:
- Inhale slowly through your nose for four counts and feel your belly expand.
- Hold your breath for four counts.
- Exhale for another four counts.
- Hold your breath again for four counts.
- Repeat this cycle as needed, and focus on counting and the physical sensation of breathing.
Try Progressive Muscle Relaxation
Anxiety and stress often cause your muscles to tense up. Progressive Muscle Relaxation (PMR) is a technique that involves tensing and then relaxing different muscle groups, one at a time. This process helps you become more aware of physical tension and gives you a method for releasing it. First, find a comfortable position, then tense the muscles in your feet for five seconds. Release the tension for 10 seconds, and take time to notice the difference. Continue this process, working up your body, all the way to your face. Even a shortened version of this exercise focusing on your hands, shoulders, or jaw can provide quick relief when you need it most.
Distract Your Brain With a Simple Task
Sometimes, one of the best coping tools for anxiety is distraction. Doing a simple, low-stakes activity gives your brain something else to focus on rather than anxiety. This activity could be as straightforward as counting backward from 100, but you can also get creative with it. Recite your favorite song lyrics, name as many countries as you can, or type out a list of dog breeds.
Move Your Body
When it comes to non-medication anxiety relief, exercise is your best bet. Even a short burst of movement can release endorphins and help burn off nervous energy. You don’t need to do a full workout, but a few minutes of physical activity can make a big difference. If you’re feeling anxious, try these simple forms of movement:
- Walking—If you can, step outside for a quick walk around the block. Bonus points if you pay attention to the sights and sounds around you.
- Stretch—A yoga session may be helpful, but something as easy as neck rolls, shoulder shrugs, and forward folds can release physical tension, too.
- Dance—Put on your favorite song and move around for a few minutes. You might feel a bit silly, but it’s a great way to shift your mood.
Write It Down
Getting your anxious thoughts out of your head and onto paper can make them feel less overwhelming. You don’t need to write a lengthy journal entry. Just grab a piece of paper or open a notes app and quickly jot down what you’re feeling and what you’re worried about. This process, often called a “brain dump,” can open up some mental space and help you see your anxieties more objectively.
Ask Your Doctor About Medication
Daily anxiety medication is a great way to reduce those jittery, overwhelming feelings. However, these medications aren’t right for everyone. If this is the case for you, talk to your psychiatrist about beta blockers for anxiety. These medications can be taken as needed to reduce anxiety in the moment. Some people use these medications before a long flight or a big presentation at work to shake off the nerves.
Better Understand Your Anxiety With MindWell Urgent Care
These in-the-moment techniques are all great ways to manage anxiety in your daily life. While they won’t solve this mental health condition, they can certainly help you cope in the most challenging moments. For further support, contact MindWell Urgent Care. Our team can walk you through all kinds of coping strategies, explain the benefits of propranolol for anxiety, and recommend an approach that suits your needs. We see Dallas, TX patients in person, but also offer telepsychiatry services to people in other parts of Texas, Oklahoma, New Jersey, Florida, and Kansas.