Seven Things You Can Do to Alleviate Stress and Anxiety, Right Now.

Social Engagement (Safe State): When we feel safe, our body is relaxed, and we can connect socially with others. This is when the “rest and digest” system is active.

Fight or Flight (Alert State): When we perceive danger, our body gets ready to either fight the threat or run away. This is our survival mode.

Shutdown or Freeze (Immobilization State): When the threat seems overwhelming, our body might go into a shutdown mode to protect itself. This can make us feel numb or disconnected.

2. Cold Immersion

Using cold therapy approaches can be particularly effective during the onset of a panic attack. For instance, if you begin to feel the early signs of a panic attack, such as rapid heartbeat, shortness of breath, or a sense of impending doom, you might use cold therapy to help self-regulate your nervous system. 

By quickly splashing cold water on your face, placing a cold compress on your chest, taking a cold shower, or placing ice cubes in your hands, can lower the heart rate and help reset the nervous system. This can potentially alleviate the severity of a panic attack and regaining a sense of control.

3. Vocal Toning

Begin by finding a comfortable pitch and start producing a gentle, continuous “vooooo” or “ohm” sounds. This practice, known as vocal toning, involves making sustained vowel sounds. As you engage in vocal toning, focus on the soothing vibrations resonating throughout your body. 

Or try gargling. It is similar to humming, gargling with water can stimulate the vagus nerve and promote relaxation. I know this may sound weird, but these vibrations stimulate the vagus nerve, promoting relaxation and calming your nervous system.

4. Self-Hug

Giving yourself a hug may also seem strange, but it can activate the parasympathetic nervous system, signaling safety to your body. Here are three ways to give yourself a hug:

Traditional Self-Hug: 

Stand or sit comfortably. Wrap your arms around your body, crossing them over your chest. Place your right hand on your left shoulder and your left hand on your right shoulder. Gently squeeze yourself, feeling the comforting pressure.

Butterfly Hug:

Cross your arms over your chest so that your hands rest on your upper arms or shoulders. Gently tap your shoulders or upper arms alternately with your hands, creating a soothing rhythm. This method is often used in EMDR (Eye Movement Desensitization and Reprocessing) therapy to promote relaxation.

5. Progressive Muscle Relaxation

For a guided approach, you can find progressive muscle relaxation exercises on YouTube or through an app on your phone. This technique involves methodically tensing and then relaxing various muscle groups throughout your body.

Start by focusing on your toes. Tense the muscles for a few seconds, feeling the tightness, and then slowly release, noticing the sensation of relaxation. Move on to your feet, then your calves, and continue this process, working your way up through each muscle group until you reach your head.

By tensing and relaxing each muscle group, you help release physical tension and send signals to your nervous system that it’s safe to relax. This practice not only reduces physical tension but also promotes a sense of overall calm and well-being.

6. Gratitude Practice

Gratitude List:

Spend a few minutes each day writing down three to five things you are grateful for. These can range from simple pleasures, like a warm cup of coffee, to significant experiences, like the support of a close friend. Regularly journaling your gratitude can help you develop a more positive outlook on life.

Gratitude Meditation:

Set aside a quiet moment to meditate on the things you are thankful for. Close your eyes, take a few deep breaths, and visualize each person, place, or thing that brings you joy. Feel the positive emotions associated with each one, allowing them to fill you with a sense of peace and happiness.

Gratitude Letters:

Write a heartfelt letter to someone who has made a difference in your life. Express your appreciation for their kindness, support, or friendship. You don’t necessarily have to send the letter, but the act of writing it can reinforce your feelings of gratitude.

7. Safe Place and Five Senses Visualization

Find a quiet and comfortable space where you won’t be disturbed. Sit or lie down, close your eyes, and take a few deep, calming breaths.

Sight: Picture the colors and details of your surroundings. Notice the way the light filters through the trees or sparkles on the water.

Sound: Listen to the calming sounds in this place, whether it’s the rhythmic waves crashing on the shore, the rustling leaves, or the soft chirping of birds.

Touch: Feel the textures around you, such as the warm sand beneath your feet, the cool grass, or the soft, fluffy blanket you might be lying on.

Smell: Inhale deeply and notice the scents in the air, like the salty sea breeze, the earthy aroma of the forest, or the sweet fragrance of flowers.

Taste: If it fits your scene, imagine tasting something that adds to your sense of comfort, like a refreshing sip of coconut water, a warm cup of tea, or the sweetness of fresh fruit.