Psychologist names four techniques to quickly reduce anxiety levels
The level of stress resistance of many Ukrainians has increased significantly with war, but sudden anxiety attacks have not only continued but have probably intensified. Practical psychologist Yulia Vorman spoke about quick techniques that will help stabilize the emotional state and cope with strong feelings.
ELLE magazine shared the expert's advice. Yulia named four ways to reduce anxiety with the help of breathing exercises, physical activity, and imagination.
1. 4-step breathing technique
Focus all your attention on your breathing rhythm and how you take a long, full exhale. What to do:
Inhale. Count to four.
Pause. Count to four.
Exhale. Count to four.
Pause. Count to four.
For complete emotional stabilization, repeat the exercise 5-8 times.
2. Deep breathing technique
You need to lie down and, listening to your body, determine which parts of it are most tense. Place one hand on your stomach and the other on your chest. Then slowly inhale through your nose so that the hand on your stomach rises up. The chest should rise only slightly at this point. Hold your breath and count to five. Smile and then exhale through your mouth for as long as possible. Make a hissing sound as you exhale. Repeat the exercise at least five times.
When you are done, analyze your body again and determine if there is any tension left. If you master this technique, you will be able to do the exercise sitting or standing in the future.
How to quickly reduce anxiety levels
3. Progressive muscle relaxation technique
Gradually tense different muscle groups: legs, feet, calf muscles, buttocks, back, abdomen, arms, fists, neck, face and head muscles. Hold this tension for a few seconds and then relax as you exhale. You can repeat several cycles in a row.
4. Safe place technique
When you are experiencing a strong feeling of anxiety, sit or lie down, close your eyes, and turn on your imagination. Imagine a place where you feel completely safe. It can be your childhood home, your grandmother's yard in the countryside, the seashore, or a mountain top. This place doesn't have to be real. It can be designed entirely by your imagination. Immerse yourself in your imagination and analyze what you feel, hear and see.
Stay there. Absorb the calmness, comfort, and positive emotions associated with this location.
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