There are some really crucial things you can do to feel less anxious in general. They include: exercising regularly, doing yoga and meditation, not eating like crap all the time, and getting seven to nine hours of good, quality sleep per night.
These are all totally valid, totally worthwhile efforts to make toward a calmer, less stressed-out you. But what about right now? Right this second when you feel like you might just crack under the pressure? Take a mental timeout and try these super-quick tactics to get yourself reset pretty much immediately.
1. Lower your shoulders.
Time: 1 second
Tension makes your shoulders hike up toward your ears. Chances are your shoulders are scrunched up right now and you don’t even realize it. Consciously relaxing them downward sends a message to your brain and the rest of your body like, “Stress? What stress? I mean, look at how chill my shoulders are.” You’ll feel it instantly.
2. Snack on some dark chocolate.
Time: 30 seconds
Though we can’t exactly condone emotional eating, slippery slope that it is, having a little bit of chocolate when you’re feeling stressed out can give you a much needed (if short-lived) mood boost, thanks to its effect on serotonin in the brain. Dark chocolate has less sugar than its lighter counterparts, plus more flavonoids, antioxidants shown to be good for the cardiovascular system.
3. Drink a cup of tea.
Time: 2 minutes
Tea plants contain L-theanine, an amino acid demonstrated to improve mood and reduce feelings of stress and anxiety. Though the amino acid’s effects could take a half-hour to feel, the mere act of sipping from a steaming mug of green or black tea is immediately soothing. If you’re sensitive to caffeine, opt for a decaf brew, so you don’t feel jittery.
4. Take 10 deep breaths.
Time: 3 minutes
Anxiety makes you take quick, shallow breaths. Counteract inefficient, nervous breathing with steady, calming, oxygenating inhales that fill your chest and belly, and long, complete, emptying exhales. Try the 4-7-8 method: First close your eyes. Inhale for four seconds through your nose, filling not just your upper chest, but expanding your ribs and belly, too. At the top of the inhale, hold it for a count of seven. Then exhale slowly through your mouth, taking twice as long as you did to breathe in.
5. Get up and go for a walk.
Time: 5 minutes
Not only will it get you physically away from whatever is stressing you out, but taking even a five-minute walk can reduce anxious feelings. Try keeping up the pace. One study found that a 6 km/hr- (3.7 mph-) jaunt had comparable effects to a Tai Chi session. Check out this simple mindful walking tutorial to keep your mind from spinning out of control while you stroll.
6. Or embrace your anxiety and put it to work for you instead of against you.
Time: Zero seconds
That nervous energy you get before a stressful event is natural, and once upon a time it was crucial for survival. The fight or flight response gave our ancestors the heightened awareness and responsiveness they needed in the face of danger. It’s the same thing that prompts you to evade a car speeding through the crosswalk. But it’s also the thing that makes you feel like your heart is going to jump out of your freaking chest before an important meeting. Rather than shrink away from your jitters, summon them, harness them, and walk into that board room like a boxer stepping into the ring.
From: Self