Reduce anxiety without medicines: Try deep breathing exercises, mindful meditation to calm down quickly

Mindfulness meditation is an excellent tool for managing anxiety. It involves focusing on the present moment and observing thoughts and sensations without judgment (Image: Canva)

In today's fast-paced world, anxiety has become a common companion for many. Whether it's due to work pressures, personal issues, or the constant stream of information from social media, our hearts often find themselves racing with anxiety. Fortunately, there are several activities that can help calm an anxious heart quickly.

Here are some effective techniques that can bring immediate relief:

Deep breathing exercises: One of the most effective ways to calm anxiety is through deep breathing exercises. This simple yet powerful technique helps activate the body's relaxation response. To practise deep breathing, find a quiet place to sit or lie down.

Close your eyes and take a slow, deep breath in through your nose, allowing your abdomen to expand fully. Hold the breath for a few seconds, then exhale slowly through your mouth. Repeat this process for several minutes. Deep breathing helps lower heart rate and blood pressure, promoting a sense of calm.

Mindfulness meditation: Mindfulness meditation is another excellent tool for managing anxiety. This practice involves focusing on the present moment and observing thoughts and sensations without judgment. To begin, find a comfortable position and close your eyes.

Take a few deep breaths to centre yourself. Then, focus your attention on your breath, noticing the sensation of air entering and leaving your nostrils. If your mind wanders, gently bring your focus back to your breath. Practising mindfulness for even a few minutes a day can significantly reduce anxiety levels.

Progressive muscle relaxation: Progressive muscle relaxation (PMR) is a technique that involves tensing and then relaxing different muscle groups in the body. This method can help release physical tension that often accompanies anxiety.

Start by sitting or lying down in a comfortable position. Beginning with your toes, tense the muscles as tightly as you can for a few seconds, then slowly release. Move up to your calves, thighs, abdomen, chest, arms, and finally your face, tensing and relaxing each muscle group. PMR helps increase awareness of physical sensations and promotes a sense of relaxation.

Physical exercise: Engaging in physical exercise is a proven way to reduce anxiety. Exercise releases endorphins, the body's natural stress relievers. Activities such as walking, running, yoga, or dancing can help shift your focus away from anxious thoughts and improve your mood.

Even a short burst of physical activity can have immediate calming effects. Choose an activity you enjoy, and try to make it a regular part of your routine.

Listening to soothing music: Music has a powerful effect on our emotions and can be used to calm an anxious heart. Create a playlist of your favourite calming songs or find a relaxing music channel. Classical music, nature sounds, or ambient music can be particularly effective. As you listen, focus on the sounds and allow yourself to be fully immersed in the music. This can help distract your mind from anxiety and promote a sense of peace.

Aromatherapy: Aromatherapy involves using essential oils to promote relaxation and well-being. Scents such as lavender, chamomile, and bergamot are known for their calming properties. You can use essential oils in a diffuser, add a few drops to a warm bath, or apply them to your pulse points. Inhaling these soothing scents can help reduce anxiety and improve your overall mood.

Journaling: Writing down your thoughts and feelings can be a therapeutic way to manage anxiety. Journaling allows you to express your emotions and gain perspective on your worries. Set aside a few minutes each day to write about what is on your mind. You might find it helpful to include things you are grateful for or positive affirmations. This practice can help clear your mind and reduce the intensity of anxious thoughts.

Spending time in nature: Nature has a calming effect on the mind and body. Spending time outdoors can help reduce stress and anxiety. Whether it's a walk in the park, a hike in the woods, or simply sitting in your garden, being in nature can help ground you and provide a sense of peace. Take time to notice the sights, sounds, and smells around you, allowing yourself to be fully present in the moment.

Engaging in creative activities: Creative activities such as painting, drawing, knitting, or playing a musical instrument can be excellent ways to manage anxiety. These activities provide a distraction from anxious thoughts and allow you to express yourself in a non-verbal way. Engaging in creativity can also induce a state of flow, where you become fully absorbed in the activity, leading to a sense of accomplishment and relaxation.

Practising gratitude: Focussing on the positive aspects of your life can help shift your mindset away from anxiety. Practising gratitude involves regularly acknowledging and appreciating the good things in your life. You can keep a gratitude journal where you write down things you are thankful for each day. This practice can help you develop a more positive outlook and reduce feelings of anxiety.