Tara RyanInduce Relaxation and Alleviate Anxiety
Laugh
Laughter really is the best medicine. It is a major tension breaker. A good laugh has great short-term effects. When you start to laugh, it can make you feel lighter mentally and also induces physical changes in your body.
Breathwork
Deep breathing is well known for its ability to release tension. Have you ever noticed that you let out a long breath or long sigh when you finish something that has been creating stress? Simply practice slowing down your breathing, paying attention to inhaling through your nose, and exhaling slowly and feel the air against your throat as you release the air from your body.
Take a Walk
Taking a walk, or doing any physical movement helps you get out of an aroused mental state and initiates the parasympathetic response. Walking, running, yoga, or weight lifting can help get your mind out of an anxious state. Next time you’re feeling stuck in an anxiety-induced state, talk a 10-minute walk. A walk can be done anywhere. For example, if you are at work, get out of your work area. Use this as a way to reset yourself mentally.
Cold Exposure
Place a cold compress on your forehead or back of the neck. How does this work? Cold exposure helps alleviate anxiety by activating the body’s stress response and triggering calming physiological changes like the release of endorphins and norepinephrine. It also immediately grounds you in the present moment, and regular practice can lower cortisol levels, reduce inflammation, and train the nervous system to better regulate stress over time.
Cry
Believe it or not, crying relieves stress and anxiety. Crying releases hormones, reduces pain, lowers blood pressure and heart rate, and increases oxytocin, the happy hormone. Tears contain the stress hormones adrenaline and cortisol, which are released in the bloodstream when you cry. This induces the parasympathetic response.
Grounding
A simple grounding technique is based on paying attention to your five senses. Us the 5-4-3-2-1 method by naming five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
Connect with Others
Call a friend, talk to your neighbor, spend time with enjoyable people. Humans are social creatures and we thrive from connection with others.
Turn Off Work
Establish a routine to mentally turn yourself off from the stressors of work. When we carry work stress into other areas of life, we run the risk of chronic stress affecting our health. If you are a remote employee, it would be helpful to shut down your computer and close the door to your workspace and establishing boundaries for work hours.
Listen to Music
Music enlivens the soul! Find your favorite music to decompress. Calming music can be extremely helpful to relieve anxiety but any music you enjoy is good for you.