Learn about our graduate medical education residency and fellowship opportunities. Many people already know that activities like yoga , exercise , meditation and talk therapy can help reduce anxiety. We spoke with licensed clinical social worker Carmella Wygant. Here are seven strategies she uses to help manage anxiety in the moment — and why they work to relieve stress.

How to do it : Close your eyes and pull as much air as you can into your lungs. Try to take in enough so that your belly actually pokes out. Hold your breath for a couple of beats, then let it out as slowly as possible.

Try to breathe out as much air as you can by tightening your abdominal muscles. The long exhale is what tells your body everything is OK. How to do them : Gently press the tip of your tongue to the roof of mouth, and your jaw will often fall open and relax on its own.

Tilt your head forward and roll it around slowly on your neck clockwise, then counterclockwise. Raise your eyebrows up and down a few times to loosen your facial muscles.

How to do it: Ask yourself questions that force the analytical parts of your brain to engage. Is it anger? Why am I feeling this way?

How to do it : Think of a person, place or thing that brings you joy or comfort, and picture it in your mind in as much detail as possible. Then take five slow, cleansing breaths, and with each one, imagine yourself inhaling love, peace, and comfort, and exhaling fear, worry, and tension.

How to do it : If you speak more than one language — including American Sign Language — contact someone you know who also speaks one of your secondary languages and make small talk with them.

Or, watch a TV show, listen to a radio broadcast, or read a book or news website in your non-native tongue. So, if you have an instrument available and know how to use it, take a few minutes to practice a song or two.

And afterward, you can just think much more clearly and solve problems a whole lot better. How to do it : Start with three of your favorite songs right now.

Then add three more songs you liked last year, or back in college or during high school or as a kid. Keep going as long as you wish, or until you have a collection that feels complete.

Breathing exercises for stress. If you're sitting, place your arms on the chair arms. Let your breath flow as deep down into your belly as is comfortable, without forcing it.

Try breathing in through your nose and out through your mouth. Breathe in gently and regularly. Some people find it helpful to count steadily from 1 to 5. You may not be able to reach 5 at first.

What are some grounding techniques for anxiety? Diaphragmatic breathing is a type of deep breathing technique. A study found that DB reduces cortisol levels in healthy adults. Which breathing exercises can help with anxiety? People with anxiety may be prone to putting off important tasks or projects to temporarily avoid stress.

However, procrastination often results in a last-minute rush to complete tasks before a deadline. This causes even greater stress and anxiety.

In fact, research shows that this type of stress may trigger a range of stress-related health problems. Counseling can help a person learn ways to overcome challenges they face with procrastination. Research suggests there are links between alcohol use and anxiety, as they often occur together.

They may involve similar brain structures. When a person is stressed, it may feel as if alcohol will take the anxiety away. But alcohol will not solve anxiety, and a person may feel worse after drinking.

Without treatment, both alcohol use and anxiety can have severe long-term effects. Anyone who faces challenges with alcohol, anxiety, or both should seek medical help.

What are the links between alcohol use and anxiety? Journaling and other types of writing can help a person express their feelings, channel their thoughts in a positive direction, and organize their thoughts and feelings.

Therapists may recommend it for addressing mental health issues, including anxiety. A review of the benefits of journaling concluded that it is a cost-effective therapy with a low risk of side effects. It can support other forms of therapy. How can journaling help with anxiety? One Korean study suggested there may be a two-way link between persistent smartphone use and anxiety.

The authors called for measures to prevent people from developing a smartphone addiction, due to its effect on mental health. What are the negative effects of technology? Studies show that anxiety can prevent people from having enough sleep and that a lack of sleep can also make anxiety symptoms worse.

Scientists say there may be a link between anxiety and sleep problems in terms of brain activity. Here are some tips for improving sleep:. What is the link between sleep and anxiety?

Medical help is available if lifestyle approaches are ineffective or if feelings of anxiety become severe, persistent, or interfere with daily life. Cognitive behavioral therapy CBT helps people recognize how negative thought patterns can influence their mood and behavior and find ways to replace them with more positive, constructive thoughts and responses.

Psychotherapy aims to help people regulate their emotions and improve their stress management skills. It is often a longer-term therapy that may explore past experiences. How can counseling and other treatments help with anxiety? Sometimes, a doctor may prescribe anti-anxiety medication alongside talking therapies.

Some common anti-anxiety medications include:. Benzodiazepines are for short-term use only, as there is a risk of dependence and withdrawal symptoms. Many people feel anxious sometimes. However, many tips and techniques can help people reduce their stress levels and promote calmness.

People should talk with a doctor if they experience severe or persistent anxiety. They may recommend medication, talking therapy, or a combination of these treatments. Breathing exercises can help reduce anxiety.

Learn how to practice deep breathing, quieting response, and three other breathing techniques here. Beta-blockers are a type of medication that can treat heart conditions. Some doctors also prescribe them to ease the symptoms of anxiety.

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