POPULAR ANXIETY HACKS
Below is a list of anxiety hacks claimed to be effective at reducing anxiety and preventing a panic attack. Some of them are our own MindRiseLife tested hacks (MRL) and others we gathered from the internet.
Feel free to submit your own hacks (tested by you) to be officially added to the list.
Let us know what you think and share.
#1 When you feel a panic attack coming, take a sip of water, let it swirl in your tongue for a few seconds, and then swallow it very slowly. By changing your focus from your thoughts to your mouth and throat, you are able to halt the panicky feelings. (MRL).
#2 When feeling extremely anxious, plunge your hands into ice water or splash it on your face. The cold water will jolt your anxious feelings away
#3 In the throngs of an anxiety attack, give yourself permission to cry and let the tears flow. Crying can provide emotional catharsis.
#4 When feeling anxious in a confined space, focus on other people’s face and notice how they are feeling. Their calmness could influence your state of mind and reducing your anxiety. (MRL).
#5 When a panic attack is rising, just ride it, don’t avoid it. Consciously going through a panic attack can reduce its intensity and reduce its saliency in the long-term
#6 If you feel a panic attack rising while in a confined space, consciously review the situation by highlighting the positives. For example, remind yourself that there is plenty of oxygen and that you are breathing fine, or point out the fact that the others around you are feeling perfectly fine. (MRL)
#7 If at a moment you are feeling particularly anxious, move your body. Take a brisk walk, run, dance silly, or do any other type of cardio exercises. You are looking to exert yourself physically to stop your mind from focusing on the anxiety. (MRL)
#8 When feeling anxious, remove your tongue from the top of your mouth and hold it still. Focusing on your tongue can help stop ruminating thoughts
#9 When feeling anxious, stick your tongue out, curl it in a straw shape, and inhale and exhale through it. The cool air sensation you get on your tongue can help you calm your anxiety (MRL)
#10 When feeling anxious, peeling an orange with bare hands can have a relaxing effect. Research on aromatherapy shows that the smell of citrus has a calming effect on the body
#11 Drink a glass of milk before bed to help reduce your anxiety and fall asleep. (MRL)
#12 If you feel like you are about to experience a panic attack, inhale 7 times, taking small “sips” of air each time, and counting to 7 (one number for each breath). Make sure to breathe deep into your low belly, rather than puffing up your chest. Then, hold your breath for 4 seconds. Finally, slowly exhale for 8 seconds, counting it out in your mind as you exhale (“8…7…6…5…4…3…2…1”).
#13 If you feel like you are about to experience a panic attack, inhale for a count of 4. Hold your breath in for a count of 4. Exhale for a count of 4. Finally, hold your breath out for a count of 4.
#14 Eating a fistful of cashews or a banana helps soothe the nervous system and calm the body.
#15 When feeling particularly anxious, taking a hot shower can help reduce tension by relaxing your muscles.
#16 When feeling anxious, hold a copper ball in your bare hands and breathe deeply. This promotes grounding and adds a feeling of being in control.
#17 When hyperventilating, holding your breath for a few seconds can help reset your breathing. It will initially intensify, but if you are able to stick with it you can feel your breathing rate slow down.
#18 When feeling anxious, name five thing you can see, four things you can hear, three things you can touch/feel, two things you can smell, one thing you can taste. You can do any order and number. This grounding technique can help reduce your anxiety
#19 Manipulating a fidget cube can help release some anxious and restless energy
#20 Using weighted blankets can help reduce anxiety through stimulation of sensory nerves
#21 When you feel a panic attack coming, starting from 100 count backwards by 3. Distracted your mind is an effective way to halt a panic attack
#22 Put lavender oil in a diffuser or in the bath for instant calming effects
#23 Keep a notebook and write down a self-soothing sentence. Write the words backward. Then, using your non-dominant hand, rewrite the words forward. This exercise demands a certain level of concentration that will help lower your anxiety
#24 Keep an anxiety diary. When feeling anxious, focus on what seems to be causing the anxiety … maybe a forthcoming social situation or whatever, and write down the situation in one column. In next column write down the worst thing that can happen; and in the third column note the very best outcome that you can hope for. Later on, you can revisit that particular event by reading what you wrote.
#25 Do a puzzle when feeling anxious
#26 Focusing on your anxious feeling, start rubbing your hands together (arms extending in front of you) Continue rubbing your hands together but this time lift your hands so that they are in front of your face. Now, you are triggering a feeling of gratitude. Then give yourself a hug by gently stroking your arms from shoulders to elbows. Finally gently stroke your face across the forehead down to the side of the face on the cheeks and under the eyes (Based on the Havening technique by Dr Robin Youngson)
BOTANICAL MEDICINE: HERBS KNOWN TO REDUCE ANXIETY
GINKGO BILBOA
In a clinical study, ginkgo biloba extracts were shown to activate GABA pathways and act like a benzodiazepine and reduce anxiety in patients with GAD.
ASHWAGANDHA (Withania somnifera)
Ashwagandha is an herb with anti-inflammatory and rejuvenating qualities. It has also been shown in clinical studies to reduce anxiety in patients which were divided into two groups and were either provided psychotherapy or treated with ashwagandha. In this case, the ashwagandha treated group demonstrated a greater reduction in anxiety parameters compared to those receiving psychotherapy.
KAVA KAVA
Kava is a preparation from the plant Piper methysticum. Of all of the anxiolytic herbs, it is the most studied and also demonstrates the best results against mild anxiety and anxiety disorders in humans. In 1997, anxiety patients were given the kava extract for 25 weeks and compared to the placebo these patients had significantly reduced anxiety.
VALERIAN (Valeriana officiaonalis)
Valerian is a temperate root and has been since the time of Hippocrates. Its root components have been shown to both increase GABA synthesis and decrease synaptic GABA reuptake. These Valerian root extracts have anxiolytic properties for rodents and in people when taken at certain doses daily.
THEANINE
Theanine is an amino acid found in green tea. Theanine produces a calming effect on the brain It increases the production of both GABA and dopamine. In a clinical study, healthy volunteers were given theanine and benzodiazepine and subjected to experimentally induced anxiety. The people who received theanine had lower baseline anxiety throughout the trial.
HOPS, LEMON BALM, SKULLCAP, PASSIONFLOWER, ROSENROOT AND CHAMOMILE
Extracts from skullcap (genus Scutellaria), hops (Humulus lupulus), dried passion flower (genus Passiflora), chamomile (Matricaria recutita), and lemon balm (Melissa officinalis) are also all reported to reduce anxiety. Lemon balm increases synaptic GABA and reduced cortisol in animals. Skullcap components, bacalin and bacalein, are GABA receptor agonists and promote GABA activity. Magnolia and phellondendron bark have beneficial anxiolytic effects in premenopausal women. A clinical study shows that dietary supplementation of a rosenroot for 10 weeks reduces generalized anxiety disorder.
Reference:
Alramadhan, E., Hanna, M. S., Hanna, M. S., Goldstein, T. A., Avila, S. M., & Weeks, B. S. (2012). Dietary and botanical anxiolytics. Med Sci Monit, 18(4), RA40-48. doi:10.12659/msm.882608
SIX PRESSURE POINTS TO HELP RELIEVE ANXIETY
Locate specific pressure points on your body that, when stimulated, can help with relieve anxiety temporarily.
1. Heavenly gate point – located in the upper shell of your ear, at the tip of the hollow area. Apply gentle, firm pressure in a circular motion for a couple minutes. Stimulate for relief of anxiety, stress and insomnia.
2. Hall of impression point – lies between your eyebrows. Apply firm, gentle pressure in a circular motion for 5 to 10 minutes. Stimulate this point for anxiety and stress relief.
3. Union valley point – lies in the webbing between your thumb and pointer finger. Massage the pressure point for four to five seconds, taking slow, deep breaths. Stimulate for relief of stress, headaches, and neck pain.
4. Inner frontier gate – located about three finger widths below your wrist. Turn your palm face up and massage in the hollow of the tendons for four to five seconds. Stimulate this point to reduce anxiety, nausea and pain.
5. Shoulder well point – located in your shoulder muscle. Pinch your muscle with your middle finger and thumb and apply pressure and massage for four to five seconds. Seeing the visual may help you locate this point easier. Stimulate for relief of stress, headaches and muscle tension.
6. Great surge point – this is on your foot, about two or three finger widths below where your big toe and second toe meet. It lies in the hollow above the bone. Massage for four to five seconds. Stimulate this point to help reduce anxiety, stress, pain, and insomnia.
Sources:
https://www.babyboomers.com/article/get-anxiety-relief-through-these-6-pressure-points/5bc72b6ce4b056939003b39b
DIETARY ANXIOLYTICS: NATURAL SUPPLEMENTS KNOWN TO REDUCE ANXIETY
DISCLAIMER
What follows is STRICTLY for information purposes, it is not medical or expert advice. The contents below are based on various research studies, which means that they do not constitute a recipe in and of themselves. Any foods, if improperly ingested, could potentially cause serious health issues, so always check with a professional before making changes to your diet.
PLEASE CONSULT YOUR DOCTOR BEFORE EXPERIMENTING WITH ANY NATURAL ALTERNATIVES.
MINERALS
When magnesium was taken orally along with calcium supplements, anxiety was decreased compared to placebo. Similarly, supplementation with magnesium and vitamin B6 was shown to reduce GAD in women
Selenium: In clinical trials people given daily oral supplementations of selenium, for 5 weeks reported less anxiety
FATTY ACIDS
Omega-3 fatty acids: dietary omega-3 fatty acids have been shown to improve mood and reduced the risk of anxiety
VITAMINS
Vitamin C supplementation reduces anxiety by limiting the oxidative stress from metabolites and also by limiting cortisol (stress hormone).
Vitamin E also reduces anxiety and vitamin D reduces anxiety in people with fibromyalgia-associated anxiety.
AMINO ACIDS
Dietary deficiency in L-tryptophan, L-phenylalanine, or L-tyrosine leads to low serotonin synthesis due to the lack of availability of these building blocks and this dietary deficiency is associated with anxiety. L-lysine deficiency is known to increase the risk of anxiety in humans. In clinical trials, supplementation of the diet with the amino acid nutrient arginine reduces synthesis of the stress hormone, cortisol, in humans and may in this way be involved in the health of HPA-axis
Reference:
Alramadhan, E., Hanna, M. S., Hanna, M. S., Goldstein, T. A., Avila, S. M., & Weeks, B. S. (2012). Dietary and botanical anxiolytics. Med Sci Monit, 18(4), RA40-48. doi:10.12659/msm.882608
CREATE A HEALTHY SLEEP ENVIRONMENT
DESIGN YOUR SLEEP ENVIRONMENT BY FOCUSING ON COMFORT AND LETTING GO OF DISTRACTIONS:
UPGRADE YOUR BED: get a comfortable mattress and pillows; making sure that they fit your body shape and preferred sleeping positions. In addition, it is worth investing on quality bedding such a sheets that are comfortable on your skin and that maintain a comfortable temperature throughout the night
MAKE YOUR BEDROOM A HAVEN FOR SLEEP: limit light exposure by using either blackout curtains or a sleep mask. Noise should be at a minimum; however if you are not comfortable with total quietness or need to drown out outside noise, playing relaxing music or using white noise can be helpful. Furthermore, you can introduce a fresh scent in your bedroom with an aroma that you find pleasant and relaxing. Essential oils such as Lavender oil have been found to induce relaxation and reduce anxiety.
YOUR BEDROOM IS ONLY FOR SLEEP AND INTIMACY: if you have to work/study after 8pm, consider taking your work/study in the living-room or kitchen. Avoid playing games in your bedroom, as it is very stimulating and will likely keep you awake for long hours.
CONSIDER PAINTING YOUR BEDROOM WITH CALMING COLORS: here are some ideas: Lush Lavender, Tranquil White, Blue-Gray, Sea Blue, Neutral Beige, Sage Green, Pale Orange, Light Yellow, or Taupe.
THE EMOTIONAL MEANING OF COLORS
PROGRESSIVE RELAXATION EXERCISES FOR HIGH PHYSIOLOGICAL AROUSAL
LEVEL 0
BREATH HOLD:
Sitting down with eyes closed, hold your breath for as long as you can without exerting too much pressure. When you cannot hold it anymore, exhale a big burst of air. Keeping your eyes closes, pay close attention to the sensations in your body. Scan your entire body and notice what has changed since the breath hold, such as the rhythm of your breath (i.e., is it fast, is it effortful, etc…), your heart rate, pain or discomfort in your body, shaking in your body, etc… Listen to your thoughts as well, do not act on them; are they positive or negative? Try to compare your current state of body and mind with what it was before the breath hold.
This is the power that you hold over your body and mind. Through your breath, you can initiate a cascade of events that affect both your body and mind.
Once your breathing is normalized, start again.
Repeat 5 times
LEVEL 1
JUMPING JACKS:
Wearing comfortable shoes do 10 jumping jacks without stopping. Once you completed this set, close your eyes and notice the effects on your body (remain standing up, do not sit down).Mentally scan your body from toes to head and notice what is going on: linger your attention for a few seconds on each limb, and just notice what sensations are being produced (i.e., soreness, discomfort).
∆: IF YOU FEEL PAIN, STOP IMMEDIATELY AND TRY AN ALTERNATE EXERCISE**.
As you go up your body, pay attention to your breath and its rhythm, how does it feel?
Finally, listen to your thoughts, what are they saying? What is the hedonic quality of your thoughts, are they positive or negative?
Repeat 5 times
LEVEL 2
JUMPING JACKS:
Wearing comfortable shoes do 20 jumping jacks without stopping. Once you completed this set, close your eyes and notice the effects it on your body (remain standing up, do not sit down).Mentally scan your body from toes to head and notice what is going on: linger your attention for a few seconds on each limb, and just notice what sensations are being produced (i.e., soreness, discomfort).
∆: IF YOU FEEL PAIN, STOP IMMEDIATELY AND TRY AN ALTERNATE EXERCISE**.
As you go up your body, pay attention to your breath and its rhythm, how does it feel?
Finally, listen to your thoughts, what are they saying? What is the hedonic quality of your thoughts, are they positive or negative?
Repeat 5 times
LEVEL3
JUMPING JACKS:
Wearing comfortable shoes, do between 30 to 40 jumping jacks* without stopping. After completing one set, hold your breath for as long as you can, and then release in a big burst of air. Push the air out as if you were spitting out something lodged in the back your throat, but don’t be forceful otherwise you might feel lightheaded. If you do feel lightheaded, stop immediately, sit down somewhere and wait it out calmly. After completion of this cycle (jumping jacks + breath hold), close your eyes and notice the effects on your body (remain standing up, do not sit down).Mentally scan your body from toes to head and notice what is going on: linger your attention for a few seconds on each limb, and just notice what sensations are being produced (i.e., soreness, discomfort).
∆: IF YOU FEEL PAIN, STOP IMMEDIATELY AND TRY AN ALTERNATE EXERCISE**.
As you go up your body, pay attention to your breath and its rhythm, how does it feel?
Finally, listen to your thoughts, what are they saying? What is the hedonic quality of your thoughts, are they positive or negative?
Repeat 5 times
* As you feel more comfortable with the exercises, increase the number and speed of your jumping jacks.
** You can try any of the following exercises as an alternative, but the format remains the same:
- mountain climber
- jump rope
- high knees
- running (number of sets becomes minutes, for example 10 sets becomes 10 minutes)
- brisk walking (number of sets becomes minutes, for example 10 sets becomes 10 minutes)