Calm Anxiety Fast: 3 Easy Ways
Today, I'm going to share with you three simple yet highly effective techniques to help you calm your anxiety and stress, allowing you to relax almost instantly. Skin picking often occurs when we're under stress or experiencing chronic anxiety, but with these tools, you can reduce your urges and find relief. In this blog post and video, we'll explore these three methods, all centered around the power of controlled breathing and soothing touch.
The Physiological Sigh
The first technique I want to introduce is called the "Physiological Sigh." It's named after what our bodies naturally do when carbon dioxide levels get too high. This breathing exercise is quick and easy to do, and you can usually sense relaxation after just one breath. To practice it, follow these simple steps:
Inhale through your nose.
After inhaling, take another quick inhale through your nose.
Exhale gently through your mouth.
The Physiological Sigh can be a fantastic tool to calm down in the midst of a stressful situation, and research has shown that cycling through it for just five minutes can be more effective in reducing anxiety compared to other breathing techniques. It's something you can do discreetly whenever you need it, even while performing other tasks.
Alternate Nostril Breathing
This technique is best utilized when you can take a short break from your daily activities. Alternate nostril breathing is a yoga-inspired practice that helps to balance your body and induce a sense of calm. Here's how you can do it:
Use your thumb to block off one nostril.
Inhale through the open nostril.
Use your ring finger to block off the other nostril.
Exhale through the opposite nostril.
Inhale again through the same nostril.
Continue alternating, exhaling and inhaling through the two nostrils.
A key tip to remember is to make your exhales twice as long as your inhales for maximum relaxation. While it may not be the best choice in social settings, this practice is perfect for moments when you can step aside and regain your composure.
Emotional Stress Relief Points
The third method, called the "Emotional Stress Relief Points," is incredibly simple and requires just your own touch. Here's how you can do it:
Gently place your fingertips on your forehead without applying pressure.
This light touch is soothing and calming.
You can enhance the experience by adding some calming music or practicing it while lying down or sitting at your desk.
This technique draws from practices like "Touch for Health" and "Brain Gym" and can be seen as a self-soothing gesture. It's a great tool to have at your disposal whenever you need to find a moment of relaxation.
Conclusion: These three techniques offer powerful tools for reducing anxiety and stress, making it easier to manage urges related to skin picking or other similar behaviors. To benefit from these methods, it's important to set a plan for when you'll incorporate them into your daily routine. Whether it's during stressful work moments, at the start or end of your day, or whenever you feel wound up, having a plan will help ensure you actually implement these calming techniques.