Top 10 Tips on How to Reduce Anxiety Immediately

4. Name What You’re Feeling

Expressing intense feelings verbally means putting your emotions into words. Ask yourself questions that kick your analytical brain in, like, “What am I feeling? Is it anger, fear, or something else?

According to the Trauma-Informed Care in Behavioral Health Services, studies on PTSD show that some people take longer to realize a threat has diminished. Describing emotions engages the brain’s prefrontal cortex, which can help to calm you down. When anxiety hits, you may not notice it until it’s intense. Naming it enables you to realize it’s just anxiety, not reality, and that it will pass. [2]

Disrupt the anxiety cycle by recognizing it and using thought-stopping techniques. Tell yourself to “stop” the internal messages that heighten anxiety.

Tell yourself, “I will get through this—one way or another.” Naming your feelings helps you detach from them, reminding you that it’s just anxiety and won’t last forever.

5. Guided Imagery

According to research published by the National Center for Biotechnology Information (NCBI), picturing something that brings you joy or comfort—a person, place, or thing- can help ease anxiety. Imagine them in vivid detail. Studies show that envisioning an activity can trigger responses similar to those doing it. For example, watching videos of triathletes increased brain activity and heart rates in others. [3]

6. Try Aromatherapy

Just whiff the oils or add them to a diffuser. Aromatherapy is about making you feel good—helping you relax, get better sleep, boost your mood, and reduce your heart rate and blood pressure. Give oils like bergamot, lavender, clary sage, grapefruit, and ylang-ylang a try to ease things up.

7. Change Your Music Playlist

• Distract with music: Play an instrument, or imagine playing your favorite songs. Making music gives your brain a break and helps you think more clearly.
• Create a new playlist: Make a collection with three current favorites on your device and add songs from different times. Music relaxes and distracts, especially when it brings happy memories.

8. Limit Caffeine Intake

Think of it a bit like alcohol—caffeine messes with your brain chemistry, blocking the tiredness-inducing adenosine and triggering a surge of adrenaline. While caffeine is usually okay, cutting back gradually over a few weeks might be beneficial if you’re considering it. Swap out your caffeinated drinks with water to stay hydrated and make the transition smoother, avoiding those withdrawal symptoms.

9. Quit Smoking Cigarettes

Create a smoke-free environment by adopting distracting habits and make a plan with support from friends or family for encouragement and distractions. Quitting smoking can significantly improve anxiety. Cigarette smoke’s nicotine and chemicals can mess with brain neurotransmitter pathways linked to anxiety and panic disorder.

10. Meditate and Practice Mindfulness

Meditation helps you embrace the present without passing judgment on your thoughts, leading to a zen-like state. Plus, it’s not just a chill pill. A study (published by the National Center for Biotechnology Information) [4] revealed that an 8-week mindfulness-based stress reduction program could rival the powers of the antidepressant Lexapro in calming the storm of anxiety.

If you’re struggling with anxiety attacks and substance abuse, get resources about treatment counseling that works. Start getting support with a free call to our mental health and addiction hotline.

Learn More:

• How to Calm Anxiety Attacks? Symptoms, Causes, and Treatment
• Beta Blockers for Anxiety Benefits, Dangers, and Side Effects
• Separation Anxiety in Adults, Causes, Symptoms, and Treatment
• Does Alcohol Help Anxiety?
• Dangers of Mixing Anxiety Medication and Alcohol
• What is Sleep Anxiety?
• What to Know About Valium for Anxiety
• Alcohol and Anxiety Co-Occurring Disorders
• Mental Health Assessment for Mental Illness Treatment
• Dual Diagnosis Treatment

Tips on How to Reduce Stress and Anxiety with Long-term Adjustments

Individuals struggling with anxiety disorders require more than brief advice; they necessitate ongoing adjustments to their lifestyle for sustained relief.

• Prioritize self-care.
• Establish healthy boundaries.
• Practice mindfulness and meditation.
• Maintain a balanced diet.
• Engage in regular physical activity.
• Ensure sufficient sleep.
• Foster a supportive social network.
• Set realistic goals and expectations.
• Learn effective time management.
• Seek professional help when needed.
• Avoid substance abuse and alcoholism.

Addiction and mental disorders, like anxiety, often go hand in hand. Traditional treatment centers might struggle to address both, but the We Level Up Texas treatment center specializes in dual diagnosis. Using substances as an easy fix for mental health issues can lead to a cycle of dependence and addiction, even for those without initial mental health problems. Ignoring these dual-diagnosis issues can worsen drug abuse, and certain substances may trigger flashbacks even when you quit. It’s crucial not just to tackle anxiety attacks but also to address biochemical imbalances in the brain that contribute to addiction. Our professionals are skilled in handling both aspects for a more effective recovery.

Treating Both Mental Health and Addiction

While you probably seek to live a life free from the bonds of drug use, it may be required for some patients to use their prescriptions for certain mental health disorders. These drugs are seldom addictive or high-inducing in their quality. These prescriptions may be needed to improve the quality of your life and drastically improve the chances of your long-term recovery. Many of the non-addictive anti-anxiety medications are SSRIs or antidepressants.

Suppose you’re struggling with drug use and withdrawals. In that case, most dual diagnosis treatment programs begin with a medical detox process to remove the physical dependency on any drugs or alcohol, then a residency program. The inpatient program can last up to 30 days or two months and is designed to provide intensive, focused therapy in a controlled setting to help you manage your condition and give you the mechanisms necessary to overcome the cravings and temptations of everyday life.

Get a free rehab insurance check without any obligation. The result can help you explore several treatment options.