Simple Techniques to Alleviate Anxiety
Anxiety can sneak up on us, sometimes when we least expect it. Thankfully, experts suggest that a few small habits can make a big difference in calming both our mind and body.
Dr. Daniel Amen, a psychiatrist and founder of the Amen Clinics in California, shared in an interview some straightforward strategies for reducing anxiety in what he describes as a “chronically stressed” world. He pointed out that high cortisol levels, often a result of stress, can harm our brains and contribute to weight gain around the belly—definitely something to be mindful of.
One of the simplest and most effective methods for managing anxiety, according to Amen, is diaphragmatic breathing. This technique is all about taking deep breaths that fill the abdomen with air and engage the diaphragm. The video at the top of the article demonstrates how it works.
Amen emphasized that implementing stress management programs is “absolutely important” in today’s society. Here’s a rundown of the breathing pattern he recommends:
- Inhale deeply for 4 seconds.
- Hold your breath for 1.5 seconds.
- Exhale slowly over 8 seconds.
- Hold again for another second and a half.
He noted that prolonging the exhale can trigger what he calls an “automatic relaxation response.” This process boosts what’s known as parasympathetic tone—essentially signaling to your body that it’s safe to relax.
This kind of deep breathing doesn’t just help with anxiety; it can also improve variations in heart rate, promoting better cardiovascular health. According to Amen, just 15 seconds of this breathing, done four to six times, can make you feel noticeably more at ease.
Individuals who suffer from anxiety and experience panic attacks may often withdraw from various situations, whether it’s exiting a crowded grocery store or leaving a party. However, experts advise against leaving during a panic episode, as that can empower anxiety to take over your life.
Instead, stay put, focus on your breathing, and try to “kill the ants,” a metaphor Amen uses to suggest tackling negative thoughts. It seems there’s no real guidance in schools about addressing irrational thoughts, which is unfortunate.
He encourages people to write down whatever they’re thinking during moments of distress and question its validity, asking, “Is that really true?” This can help challenge those negative feelings.
