Dealing with anxiety can be difficult, especially when you're busy and can't just rest for a day to calm down. Most of the time when I get anxious I am out and I can't just sit and color and meditate and do all the things they tell you to do. Many times we have to cope on the spot or only have a few minutes to calm ourselves down.
1. Breathe slower and deeper
Breathe in for six seconds, hold it for four seconds, and breathe out for six seconds. You can increase the length of time, but this is how I started.
2. Describe your surroundings
Look around and try to describe everything as objectively as possible. The grass is green, there are brown leaves, there is wind. Try not to make any judgments, and if you find yourself being more subjective, acknowledge the thought you have then let it go and just keep describing. Try to use as much detail as possible, too. You don't have to be outside - there are plenty of details in bedrooms, offices, and classrooms!
3. Focus on how something feels
If you have a pet you can pet it and just focus on how soft it is and how the fur feels. You can also do this with fluffy blankets or pretty much anything. You can lie on the grass and feel it, see if it is wet or cold, or tiles are hard and usually cold. Just focus on the physical feelings. This one is really good if you have anxiety attacks or PTSD.
4. Clean up
Get clean. Take a shower, brush your teeth, comb your hair. You feel better about yourself when you are fresh. In addition, clean your space! Clutter can cause anxiety so try and tidy up your area. It will also help you feel productive. Here are a few things (some help on the spot, some are more life style) that help me in my day-to-day life that help me cope with anxiety.
5. Did you eat enough?
Have a healthy snack! Food affects my mood dramatically. Whenever I am getting anxious one of the first questions I try and ask myself is "Did you eat?" and the answer is usually no. Not eating enough lowers your blood sugar which can dramatically change your mood. Some people get hangry and if you are like me, you get very anxious. I try to keep chocolate protein shakes around so if i realize I have not ate yet, I can grab one as a quick snack.
6. Are you hydrated?
Another good question to ask yourself is, did you drink enough water? Being dehydrated can also affect your mood. It makes you feel tired and mentally foggy. This can make you anxious, as well. Drinking a bottle of water can also help you freshen up.
7. Did you get enough sleep?
Not getting enough sleep is a major contributor to your mood. Make sure you rest enough each night, and if you need to, take a little nap. Just try not to make a habit out of taking naps because it will negatively affect your nighttime sleep.
8. Get cold
Hold ice or a cold bottle on your inner wrists and/or the back of your neck. This will help cool and slow your nervous system, making you feel calmer. You can also go to the bathroom and run your wrists under cold water for a few minutes, it will also help.
9. Tense up all your muscles and let them go one by one
Many people hold tension in their muscles and don't even know it. Start at your feet and clench your muscles for about 10 seconds and release. Do this all the way up your body to your jaw and then repeat it twice more.
10. If you have a pet, cuddle
Cuddling a pet can make you feel calmer. Petting their soft fur and their warmth can be very relaxing.
11. Walk
You don't have to do crazy exercise for it to be helpful. Walking one mile takes me about 15 minutes when I'm anxious. It helps you calm down though. Especially if there is a breeze! It feels nice and you become aware of your existence, but not in a scary way.
