Try These 3 Techniques That Reduce Anxiety Within Minutes
Feeling overwhelmed? You are not alone.
In the past year, we’ve all struggled to cope with massive changes in our lives, the loss of loved ones, and our freedom. Our world has been turned upside down, and I have noticed a dramatic increase in many people's stress and anxiety levels.
Even I have gotten more anxious, despite my regular practices. I needed to up my game and find techniques that bring results fast.
Here are my favorite techniques that have proven to be most effective.
1. Emotional Freedom Technique or TAPPING
EFT or Tapping is most definitely the most effective technique I have ever used for anxiety. We basically accept and acknowledge our current feelings and state of mind while tapping on the points on meridians/energy channels. This results in an immediate release of emotional triggers and introduces a feeling of relief. After consciously releasing those heavy feelings, we can introduce positive and empowering beliefs and feelings to replace them in the same way. I recommend writing it all down beforehand for best results and more personalized practice.
There are many guided tap-along videos on YouTube you can check out, but my personal favorite is Brad Yates.
2. Breathwork
Breathing techniques or the so-called Pranayamas are really effective ways to clear any blockages both in the body and the mind. They work fast, can be done anywhere, and you feel the difference almost immediately. I personally prefer to start with a more active breathing technique such as the Breath of Fire, then follow up with deep and slow breathing.
First, take 3 long deep breaths and exhale through the mouth to release the heaviness from your chest.
Then pick a technique that feels right for you and see what happens. Just be careful to read the precautions beforehand and make sure the practice is safe for you, as some can be quite intense.
To get you started, I’m sharing below a guided 4–7–8 Mindfulness-Based Stress Reduction Technique that helps reduce anxiety and stress.
3. NLP — Neuro-Linguistic Programming
Neuro-Linguistic Programming has many simple and effective methods that you can try to help alleviate anxiety, fear, and stress. The methods are a combination of visualization, linguistic patterns, anchoring, self-hypnosis, and affirmations to help you reprogram your mind.
I have created a guided practice of a simple technique to help reduce fear and anxiety (see below). It’s quite impressive that it takes around 6 minutes for it to work.
Remember, you are not alone in this, and it’s ok to feel all the feels. Still, if it’s overwhelming and stopping you from living your life, try these techniques and see what happens.