The whirlwind of experiences that we live on a daily basis can lead us to unexpected situations where unwanted thoughts, emotions and behaviors arise. In this sense, if we receive news that upsets us considerably, it is understandable that nervousness and uncertainty appear due to the unexpected. News can be pleasant or unpleasant. For this reason, the perception that a human being has about the movements that take place in his life have a great influence on the processing of events. However, it is possible that some people have greater inconvenience to deal with these sensations that can appear both in the body and in the mind.
In this Psychology-Online article we will explain to you how to calm anxiety in the moment.
Index
- Breath deeply
- Talk to someone else
- Drink a relaxing infusion
- Perform mindfulness
- Doing physical activity
- Count to ten
- Listen to soothing music
- produce distractions
- Ask questions about the situation
- Appeal to artistic media
Breath deeply.
First of all, taking deep breaths often brings several benefits to a person's health. On the one hand, relaxes the central nervous system, since the air that enters the body allows a decrease in the existing muscular tension. On the other hand, the fact of breathing makes it possible to reflect on the situation that has occurred, linked to anxiety.
When this happens, it will be necessary to inhale and exhale air gradually and sustainably for several seconds.
Talk to someone else.
Faced with situations that involve a high degree of tension and uncertainty, recurring ideas about the present and the future often appear, generating excessive discomfort. In this sense, put into words what affects It is effective in reducing the mental load caused by anxiety.
In short, this variable can be carried out in person or virtually, since it is possible to establish communication with a trusted person even if they are at a distance.
Drink a relaxing infusion.
There are several drinks that can cause body relaxation extremely beneficial. Among the best known are chamomile, lime blossom, lavender, lemon balm, passion flower, passion flower or valerian, among others. A few minutes after having ingested some type of infusion, you may experience a decrease in nervous tension.
Likewise, it is important to clarify that its consumption should be carried out in a place away from stimuli that prevent relaxation. In this article you will find other Natural anxiolytics to calm anxiety.
Perform mindfulness.
This type of practice is usually effective in those who suffer from anxiety. In this sense, mindfulness is a therapeutic activity that is performed with the objective ofremove consistency from negative thoughts. When this can be done successfully, there are great mental health benefits. and physique of the person because they can deal with situations of stress and/or anxiety in a more pleasant.
In the following article you will find more information about the Mindfulness: what it is and how to practice it.
Doing physical activity.
As you know, the symptoms of anxiety can be witnessed in the body. Therefore, given the state of nervous tension that is reflected in an anxious person, it is advisable to perform physical activity. to find a possible way of discharge.
However, it is necessary that the physical exercise that is carried out be of one's own interest, since enjoyment also plays an important role in calming anxiety.
Count to ten.
Before carrying out any action that has a negative consequence, it is preferable to interrupt that impulse that causes anxiety. One of the ways that facilitates this lies in count to ten slowly to avoid harmful movements for the person or third parties.
The count should be held for a prolonged period of time or until the anxiety subsides.
Listen to soothing music.
Music is a vehicle that connects us with the deepest emotions. Although there are several musical genres, it is recommended listening to relaxing music in moments of anxiety to reduce the intensity of the thoughts that haunt the person.
In turn, this produces a bodily relief that translates into an improvement in mood.
Produce distractions.
When someone is immersed in a state of anxiety that prevents them from thinking clearly generate distractions that avoid harmful thoughts It is a valuable tool. In this sense, thinking about pleasurable activities will generate a temporary remission of anxiety symptoms.
Ask questions about the situation.
Sometimes anxiety management can become complex because you feel the urgent need to carry out some activity without thinking about it. For this reason, it is important that the person asks himself questions related to the specific moment.
For example, to know why, for what and what would be the use of getting carried away for a certain impulse.
Appeal to artistic media.
Art is a means of expressing feelings. Within this area we can find painting, writingdrawing, reading, etc. For this reason, when immediate anxiety appears, another option that is beneficial is to resort to this type of resource because expressing feelings produces a motor and sensory discharge.
This article is merely informative, at Psychology-Online we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.
If you want to read more articles similar to How to calm anxiety in the moment, we recommend that you enter our category of Personal growth and self-help.
Bibliography
- Navas Orozco, W., Vargas Baldares, M.J. (2012). Anxiety disorders: A directed review for primary care. Medical Journal of Costa Rica and Central America LXIX, 604 (11), 497-507.
