Anxiety and worry can wreak havoc in every aspect of life. Here are 10 ways to get rid of anxiety and overwhelm in 10 minutes or less.
In case you’re new to my work then… hi there! Happy you stumbled across my site.
I am a research geek when it comes to health, happiness and success.
I’m a late in life mom – who wrote a bestselling longevity book called Life is Long.
Plus I am a recovered anxiety sufferer, who wrote a book called Instant Calm – with a range of 2 minute meditations.
I have passionately interviewed our world’s top doctors, aging experts, nutritionists, neuroscientists – and read many thousands of fascinating studies on how to live longer, healthier, younger, calmer, happier.
Are you here today because you’re unable to relax? Can’t sleep? Nervous about the future? Worried about everything you need to do? Fearful about something going wrong?
No worries! I’m here to help! Here are…
10 simple ways to get rid of anxiety and regain calm.
1. Get Moving
Incorporating daily exercise—whether it’s going for a walk, sweating your way through a gym class, or playing a sport—increases endorphins such as dopamine in your brain. These feel-good chemicals will boost your mood while focusing on fitness helps take your mind off anything that’s bothering you.
Other positive effects of exercise include:
- better sleep
- enhanced self-esteem
To help reduce and get rid of anxiety, take up a new fun sport of physical activity you’ve always wanted to try. Or set aside time to go for a 10 minute walk.
2. Give Your Anxiety a Name
It may sound weird, but objectifying your stress by giving it a name and other personal qualities (such as a color and smell) can help you tame it.
Hypnotherapists use the same technique to help people conquer fear.
You can even imagine placing your anxiety “frenemy” in a box – and shipping them far away.
Then the next time you feel anxiety creeping up on you, you can even address it by name to yourself such as, “Not today, Wilbur—you’re outta here!”
Pretending your anxiety is something tangible that you can see, hear, and smell often makes it feel like less of a big deal than before.
3. Develop a Gratitude Attitude
Take the time daily—whether upon waking up, during your lunch break or while turning in—to gives thanks to at least five things in your life.
This regular 5 – 10 minute practice immediately dissolves the feeling that something is missing from your life – by helping you focus on what you do have, and what’s going right for you.
You don’t have to be grateful for big things.
If you can see, hear, talk, and walk, you already have much to be grateful for. Make it a habit to write down a few things that truly make you feel gratitude, and you’ll attract more good things to be happy about into your life.
4. Sniff Some Lavender
Lavender has long been touted as a remedy for insomnia, but the fragrant herb can help reduce anxiety as well. In my video course The Anxiety Cure I share a research study about how lavender oil has been proven helpful in treating anxiety in women – plus has been shown to be as effective as some commonly prescribed anti-anxiety medications.
How to use?
Rub a few drops of lavender oil into your palms, then inhale the scent deeply – so it reaches into your “amygdala” (aka: your emotional center). Or rub some lavender oil onto the bottom of your feet and/or massage into your temples. You should feel a nice calming effect.
Other natural scents such as bergamot, vanilla and orange blossom can help reduce anxiety and stress.
5. Practice Self Care
Self-care often falls by the wayside when we have too much on our plate. But when you’re not taking care of yourself first, it becomes difficult to take care of others.
What exactly is self-care? It’s not just about eating right and personal hygiene. It’s knowing when to say “no” to doing favors for others so that our stress level is kept in check.
Sometimes we just need that afternoon or evening to ourselves to decompress. Take time whenever possible to pamper yourself. One of my favorite self care practices: Do a 3 – 10 minute Shower Power Meditation.
Take a few minutes to do some mindful breathing. Find a quiet area to sit – and focus on your breath going in and out. Try breathing in through your nose, exhaling through your mouth, and letting any thoughts you have pass by without judgment.
Consistently studies report that mindful breathing can decrease stress levels. It doesn’t matter if you do it while lying down on your bed or sitting in a comfy chair. As long as you’re comfortable, you should be able to perform this simple exercise. In my video course The Anxiety Cure I offer a unique and fun guided breathing exercise – where you breathe in and out in rhythm with a butterfly flapping its wings. Learn more here!
7. Act Like a Kid Again
Twirl a hula hoop around your mid-section, strap on some roller skates, or join your child on the playground slide. Who cares if people can see you? Laughing yourself silly is a great way to release tension and make anxiety melt away.
8. Listen to Music
Listening to our favorite music can soothe, motivate, or excite us, so put on a preferred playlist or crank up the car radio the next time you’re feeling anxiety creep up on you. Better yet, show you’ve got the moves like Jagger by getting your boogie on. Exercise plus your favorite tunes equals a win-win.
If you play a musical instrument, never underestimate that strumming a guitar or pressing piano keys is a healthy way to keep the mind focused away from your problems.
9. Practice a Hobby
Making time to practice a hobby we’re passionate about can help us feel more creative and relaxed. It doesn’t matter if painting, gardening, or photography is your passion. When we’re concentrating on a hobby we’re less likely to worry.
If you don’t have a hobby, ask yourself if there’s something you’ve always wanted to try that interests you. Sign up for a cooking class or join a Meetup group that teaches you something. Socializing with others that share your interests can also help you control anxiety.
10. Care For a Pet
There’s a reason why many pets are considered emotional support animals. The unconditional love we receive from a pet can make us feel good and defuse stress and anxiety in an instant. In fact, one study found that nearly three-quarters of pet owners reported experiencing improved mental health from taking care of an animal.
Cats and dogs aren’t the only pets that can decrease anxiety. Simply watching a cute little hamster run on a wheel has been reported to offer therapeutic effects.
I hope these ways to get rid of anxiety help…
Know this now:
- You have the power to stop stressful feelings before they spiral out of control.
- The next time you feel overwhelmed, take a deep breath, and remind yourself of one thing you can do to calm anxious feelings.
Need more ways to get rid of anxiety?
I highly recommend my bestselling, self-paced Anxiety Cure video course. You’ll learn a wide range of psychological and science-based relaxation and meditation techniques. You will quickly learn the art of staying calm – even in the midst of tough times.
Best of all, you get lifetime access when you enroll.
Check out The Anxiety Cure now – and kick your anxiety to the curb.