Anxiety can be challenging, especially in social situations. Children experience anxiety in different ways than adults and benefit from play therapy. Anxious adolescents often don’t yet have the brain development to verbalize their anxiety and worry either. Art, music and animal therapies are highly effective for helping adolescents process anxiety. Also, young adults who are anxious, have anxiety attacks, and have trouble sleeping greatly benefit from talking about their anxiety. Here are five tips to immediately reduce your anxiety! These are great for children and teens.
Wisdom Within Counseling offers positive coping tools for anxiety. To begin, book your free phone consult below.
Ways to Reduce Anxiety
1) Count your breath to calm anxiety.
In your mind, count 1-2-3-4 as you inhale for a count of four. Then count 1-2-3-4 as you hold your break. Next, count 1-2-3-4 as you exhale for a four count. Lastly, hold 1-2-3-4 at the bottom of your exhale. This is called four square breathing, or box breathing. Do this five times and you’ll instantly feel less anxiety. These deep, sustained breaths massage your vagus nerve. This calms anxiety while also boosting mood. This breath is great for anxiety and depression!
2) Listen and sing to music.
Singing also naturally calms anxiety and uplifts mild depression. “Some Beach,” by a Blake Shelton is a great one. Here’s a list of my other favorites for blasting in my car with my windows down! Signing aloud boosts self confidence and reduces anxiety!
“Biscuits,” by Kacey Musgrages
“Everything’s Gonna Be Alright,” by David Lee Murphy and Kenny Chesney
“3 Things,” Jason Mraz
“Black As Night,” by Nahko
“Hold On,” by Good Charlotte
“My Baba,” by Trevor Hall
”Country Side of Heaven,” by Eric Paslay
3) Go for a drive.
Getting out and about, getting a change of scenery can make a big difference in balancing mental health and reducing anxiety. Sometimes, when I feel stuck in my head and am fixated on something, going for a walk or a drive can be the perfect thing. Check out unique and historical architecture on city buildings. Observe the families, children, and people walking on the sidewalk. Seeing people can remind us we aren’t alone and everyone gets anxiety and depression here and there. Studies have also shown that your eyes need natural sunlight daily to ward off depression. Getting sunshine also relaxes the mind because outside is a change of scenery. Not to mention, the warm sunshine rays natural soothe anxiety.
I hope you enjoyed these 3 easy to use tips to reduce anxiety fast!
To begin receiving support for anxiety, book your free phone consult below.
Written By
Katie Ziskind, Licensed Marriage and Family Therapist, RTY500 provides experiential therapy in Niantic, CT. At Wisdom Within Counseling, Katie helps frustrated children and teens build confidence, and feel worthy enough to belong by integrating art, yoga, music, and animal therapy with traditional talk therapy- so they can live a life they LOVE! Furthermore, the animal therapy groups teach skills such as self-regulation, trust, and social emotional learning. Call Katie for a free consultation to talk about how she can help your child or teen build confidence today (860) 451-9364 or email KatieZiskindMft@gmail.com.
