There are a number of things you can do to stop feeling anxious right now. Here are a few tips:
- Breathe deeply. When you’re anxious, your breathing can become shallow and rapid. This can make your anxiety worse. To calm down, try taking slow, deep breaths. Focus on the sensation of your breath entering and leaving your body.
- Challenge your anxious thoughts. Ask yourself if your thoughts are realistic or helpful. Are you catastrophizing or jumping to conclusions? Remind yourself that it’s okay to feel anxious sometimes, but that your thoughts don’t control you.
- Ground yourself. If you find yourself feeling overwhelmed, try grounding yourself in the present moment. This can help to bring you back to reality and reduce your anxiety. One way to do this is to focus on your five senses. What do you see, hear, smell, taste, and feel?
- Do something relaxing. When you’re feeling anxious, it’s important to find healthy ways to cope. Try doing something that you enjoy and that helps you to relax, such as listening to music, taking a bath, or reading a book.
- Talk to someone you trust. Sometimes, it can be helpful to talk to someone about your anxiety. This could be a friend, family member, therapist, or other trusted person. Talking about your feelings can help you to feel better and to develop coping strategies.
If you find that your anxiety is severe or is interfering with your daily life, it’s important to seek professional help. A therapist can teach you additional coping skills and help you to develop a treatment plan.
Here are some additional tips that may help you to stop feeling anxious right now:
- Change your environment. If you’re feeling anxious in a certain place, try moving to a different location. For example, if you’re feeling anxious at work, try taking a short walk outside or going to a quiet place to relax for a few minutes.
- Get some exercise. Exercise is a great way to reduce stress and anxiety. Even a short walk or some light stretching can help.
- Avoid caffeine and alcohol. Caffeine and alcohol can worsen anxiety symptoms. If you’re feeling anxious, it’s best to avoid these substances.
- Get enough sleep. When you’re well-rested, you’re better able to cope with stress and anxiety. Aim for 7-8 hours of sleep each night.
Remember, you’re not alone. Everyone experiences anxiety from time to time. There are a number of things you can do to manage your anxiety and feel better. If you need help, please reach out to a mental health professional.