4 Ways to Immediately Reduce Anxiety

Stress and anxiety are common experiences for most people. In the USA alone 70% of adults experience stress and anxiety on a daily basis. Here are a few ways to reduce anxiety:

Tip #1 - Indulge in Exercise

Running, jogging, walking or cycling or even yoga and other forms such a Pilates can prove helpful.

Exercise lowers your body’s stress hormones such as cortisol. It also helps release endorphins, which are chemicals that improve your mood and act as natural painkillers.

Tip #2 - Practice Mindfulness and Meditation

Mindfulness describes practices that anchor you to the present moment. It can help combat the anxiety and reduce the effects of negative thinking.

There are several methods for increasing mindfulness, including mindfulness-based cognitive therapy, mindfulness-based stress reduction, yoga and meditation.

Tip #3 - Listen to Soothing Music

Listening to music can have a very relaxing effect on the body. Slow-paced instrumental music can induce the relaxation response by helping lower blood pressure and heart rate as well as stress hormones.

Nature sounds can also be very calming. Therefore, they’re often incorporated into relaxation and meditation music. You can find some good ones here.

Some types of classical, Celtic, Native American, and Indian music can be particularly soothing, but simply listening to the music you enjoy is effective too.

Tip #4 - Light a Candle in a bath

Using essential oils or burning a scented candle may help reduce your feelings of stress and anxiety. Using scents to treat your mood is called aromatherapy. Several studies show that aromatherapy can decrease anxiety and improve sleep. Some scents like lavender, rose, Roman chamomile and sandalwood can be very helpful.