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  • Writer's pictureHow She Shines

Proven Anxiety Busters

Updated: Feb 13, 2023

Here's what psychotherapists wish everyone knew


In this post-pandemic era, anxiety is becoming more and more common among children and adults. It affects millions of people worldwide. While it can be overwhelming and disruptive, there are several effective strategies you can use to manage your symptoms.


Here are How She Shines 5 proven anxiety busters:

  1. Movement: Regular physical activity has been shown to reduce symptoms of anxiety and improve overall mental health. Exercise releases endorphins, the body’s feel-good chemicals, which can help you feel better and reduce stress. If you can't get to the gym, try dancing to a song, jumping up and down and shaking your arms, stretching, or going for a walk.

  2. The Senses Game: Notice 1 thing you can see, 1 thing you can hear, 1 thing you can smell, 1 thing you can feel/touch, and 1 thing you can taste. Involve all 5 senses to bring yourself in the present moment. It instantly grounds your body and calms your nervous system.

  3. Deep breathing: Deep breathing exercises can help you relax and reduce feelings of stress and anxiety. Box breathing, in particular, is an effective way to destress and can be done anywhere. According to Healthline, box breathing is a powerful stress reliever, but it also helps with concentration and performance. Start by breathing in for the count of 4, hold your breath for the count of 4, slowly breathing out for the count of 4, and holding for the count of 4. Repeat until you feel the tension leave your body.

  4. Progressive muscle relaxation: Therapist Aid asserts that progressive muscle relaxation immediately relaxes the body. It's a technique that involves tensing and relaxing different muscle groups to help you reduce muscle tension and improve relaxation. This technique can help your body calm down instantly.

  5. Connect with others: Spending time with friends and family, or participating in social activities, can help you feel less anxious and more connected to others. Having supportive people in your life can help you manage stress and cope with life’s challenges. So make a quick phonecall on your way to pick up your kids. Plan a coffee date with a friend. Remember that your social time is just as important as your child's.

It is important to keep in mind that anxiety is different for everyone, and what works for one person may not work for another. It may take some experimentation to find what works best for you, but with consistency and patience, you can find effective strategies to manage your anxiety.

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