Top Ways How To Minimize Anxiety In 5 Minutes

Anxiety is a very common phenomenon in the modern world. Anxiety is often described as nervousness, worry, and tension. This discomfort is usually felt in challenging events that disrupt the established and calm rhythm of life. When we have an important task that we’re already running late for, we find ourselves in additional traffic due to a car accident, and to top it off, we can’t find a parking space. Let’s explore effective techniques on how to minimize anxiety in 5 minutes.

According to recent research from the Mental Health Foundation in the United Kingdom, a whopping 74% of people claim to experience stress, leading to overwhelm and inability to cope. In the United States, the numbers are slightly higher, with 79% of Americans reporting occasional anxiety during the day.

Anxiety is, to some extent, a completely natural state and even a beneficial response of our organism to stressful events. Therefore, anxiety is associated with fight or flight response. In the distant past, flight meant fleeing from dangerous predatory animals, but fortunately, that’s no longer the case today. There is a difference between anxiety and anxiety disorders: while nervous tension in anxiety gradually subsides, in anxiety disorders, it often becomes very intense and exaggerated, and worries persist. Therefore, the approach to anxiety disorders is completely different.

These conditions are entirely dependent on the individual, intensity, and cause. What is a very stressful situation for one person may be entirely normal for another. The duration also varies from person to person. In some, moments of anxiety develop within minutes, while in others, they manifest in the form of panic attacks. So never compare your experiences with others.

The best ways to minimize anxiety in 5 minutes

Spend more time gardening

Researchers have shown that spending time in your garden will boost your mood and lower your stress and anxiety. If you don’t have an outside garden, consider creating a mini herb garden for your kitchen or balcony. Bring nature into your home; if you’re often away, get plants that aren’t too demanding.

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Relaxation techniques

Simple activities that you can use to help yourself breathe and get out of the “Storm” of worry and anxiety. Not only are they beneficial for mental well-being, but they also soothe physical symptoms.

The most famous calming techniques:

• Meditation
• Breathing exercises (Exercises for deep breathing)
• Yoga
• Relaxing bath
• A walk in nature
• Massages
• Acupressure
• Acupuncture
• Exercise and movement (Releases endorphins, natural “hormones of happiness” that improve mood and reduce stress)
• Journaling

Read a book

When was the last time you sat alone with a good book? As a big book lover, reading is something I do every day, and it’s very relaxing for me. Settle into a quiet corner, whether it’s in bed, on the couch, or in a tranquil park, and take 5 minutes to read. Completely focus your attention on the book; you’ll disconnect from anxiety entirely.

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Aromatherapy

It is considered profoundly relaxing in its essence. Essential oils have an impact on individuals at psychological, physical, and emotional levels. Certain oils have been scientifically proven to reduce stress and feelings of anxiety, particularly those containing linalool. Examples of such essential oils include lavender, lemon balm, rose, neroli, bergamot, and clary sage. Some practitioners recommend applying these oils to the neck and shoulders at the conclusion of a busy day for optimal relaxation.

Chinese and Ayurvedic magic

This herbal remedy is renowned for its remarkable teas that greatly contribute to well-being. However, it’s not limited to just teas; tonics can also be prepared. Among the most renowned calming brews are Sage tea, Chamomile tea, Ashwagandha tonic, and Brahmi tea. Before embarking on the journey of experiencing their rich tradition, it’s essential to meticulously study the contraindications and other pertinent details.

Cleaning as a tool to minimize anxiety

I don’t know if I’m the only one, but cleaning is something that really calms me down. When facing anxiety and overthinking, I tackle cleaning tasks that aren’t part of my daily routine, like cleaning blinds and windows. It’s been proven that cleaning and organizing your home evoke positive feelings. Try spending 5 minutes cleaning something specific, whether it’s the fridge, windows, or books from shelves.

Practice mindfulness

Mindfulness is an incredibly powerful tool for overcoming anxiety. Pause for a moment, take a deep breath, and ground yourself in the exact present moment. If you’re having coffee with a friend, focus on the interaction and try to relax; if you’re brushing your teeth, focus on the action you’re currently doing. Whenever your thoughts drift to worries, consciously redirect them. Practice several times a day, and believe me, you’ll feel much better.

Nature as a remedy for anxiety

Don’t hesitate, go into nature! Take a 5-minute walk, go rollerblading, cycling, running, or take a stroll through the woods. Keep your attention focused in nature; observe the tree canopies, the blowing wind, sit next to a tree and watch the insects, let the sun caress your face. Allow yourself to soak in nature and fresh air.

Dance to good music

There’s definitely a song you’re really into right now; use headphones or simply play it loudly and sway to the rhythm, but be mindful not to disturb your neighbors. Let your body go with the flow and don’t worry about your moves, just enjoy the track. I think many of us remember pretending to be a singer in front of the mirror as kids, and yeah, it was fun being a vocalist for an imaginary audience, don’t you agree?

The 5-4-3-2-1 technique

A simple and quick technique that will redirect your thoughts from worries and minimize anxiety. Simply pause for a moment and familiarize yourself with 5 things you see, 4 things you hear, 3 things you feel with your senses, two things you smell, and one thing you taste. Simple, isn’t it?

Visualize your dream vacation

Anxiety often leads to a feeling of things spiraling out of control. Along with that, sleep and physical well-being suffer. Find a quiet corner for yourself, close your eyes, and envision your dream vacation or simply a relaxing place. It could be a sandy beach where you walk alone, waves crashing, the sun slowly setting, smelling specific plants… This will help you redirect your thoughts and calm your mind.

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Massage away worries from your body

Focus on your body and gently massage tense muscles with your hands or apply pressure to certain points on your body for a few moments; this will help release tension. I often massage my scalp; I feel amazing afterward.

Homeopathy

In the 18th century, Samuel Hahnemann founded alternative medicine, based on the belief that the patient could be treated with diluted medicines. Homeopathic medicines are made with several steps, usually so long that the final product does not contain other ingredients such as water, sugar, or alcohol. Although many people report incredible effects, I recommend that you do your research or ask people who are into it.