5 Quick & Easy Ways to Lower Anxiety

When anxiety spikes, you need fast, effective tools — not complicated protocols. Here are 5 natural, healthy alternatives that actually work.

1. Change the Messages You Give Yourself

Start telling yourself that things are going to improve and that you're feeling calmer — even if you don't believe it at first. There is significant research showing that our brains not only start believing the messages we give them, they actually start making them come true. Repeat to yourself: "I feel calm and relaxed." It works.

2. Get Some Exercise

It may be the last thing you feel like doing, but it helps. Do some cardio exercise that gets your heart going — brisk walking, running, bicycling, roller blading, swimming, or dancing. After a good workout you'll feel better, calmer, and able to think more clearly.

3. Stay Connected

Anxiety drives us to isolate, but connection is one of the best anxiety remedies. Make it a point to get together with family and friends, or schedule regular video calls. Just knowing people are there for you can be comforting. Positive social interaction releases oxytocin — the calming, bonding hormone.

4. Breathe Deeply

When we become anxious our breathing speeds up, and we breathe shallowly and irregularly. Deep, slow breathing gets more air into your body, calms your nerves, reduces anxiety and stress, and even improves your attention span. Take slow, deep breaths in through the nose and out through the mouth.

5. Go Outside

Being outside lowers anxiety and depression, improves your mood, boosts creativity, and increases concentration. Even a short walk in fresh air and natural light can significantly shift your nervous system out of fight-or-flight mode. All of these are natural, healthy activities — no drugs, chemicals or invasive procedures involved. Hypnosis also fits into those categories and can be an amazing, easy, relaxing way to deal with anxiety.