5 Immediate Fixes for Feeling Anxious
Naturally ease your anxiety with these small changes. (Photo: Jose Luis Pelaez/Getty Images)
Stressed out? Believe us, you’re not alone. Regardless of how perfect others’ lives may seem (Instagram filters, anyone?), even the most “together” teens experience anxiety or overwhelming stress on a regular basis.
“We live in a world that places great emphasis on working hard now to create success for the future, while not encouraging people to appreciate and enjoy the present as much,” says celebrity yogi, health expert, and FitFusion.com trainer, Dashama Gordon. “When people feel anxiety and stress, it is often because they are focused on the past or future instead of living in the now.”
Worrying about how your future will play out—from choosing the right college, to figuring out what you want to do with your life—is totally normal, but also totally manageable with a few simple lifestyle changes and stress-reducing exercises. Kick your anxiety to the curb with these quick fixes.
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Take Control of Your Breath
When anxiety or stress comes knocking, the body’s autonomic nervous system—better known as its fight or flight response—is triggered. “An anxiety attack is usually a result of stress building up over time, so much so that it reaches a threshold and—like a rubber band being stretched to its maximum limits—your body feels like it will snap in order to let out the excess tension,” says Gordon. “Breathing is very closely connected to the nervous system, so if you can master your breath and calm your mind, [your] anxiety will diminish.” If you’re feeling overly anxious, Gordon recommends taking 10-20 deep, cleansing belly breaths. To do so, clear your mind as best you can and breathe in through your nose at a slow, steady rate. Place one hand on your abdomen and allow it to expand, pushing your palm away from your body with each breath.
Reconnect with Nature
“In our modern society, [the nervous system] is triggered by simple things like honking horns or pressure from deadlines at school or work,” says Gordon. “Nature has an immediate calming effect.” If you feel your body tensing up, take an hour or two to reconnect with nature on some level. Take a long walk or bike ride anywhere close to trees, grass, sand, mountains, or natural water—and leave your phone at home!
Practice Yoga
“Yoga is so great for helping the body to decompress,” says Gordon. “As you stretch and breathe into the areas of your body that feel tight, the practice starts to eliminate tension and negative thoughts—which is what causes stress and anxiety to begin with.” For beginners, Gordon recommends holding relatively basic poses for long periods of time while breathing deeply. “Simply laying in savasana or sitting in a comfortable cross-legged position and breathing into the belly can help to relieve stress on the deepest level for people who have anxiety…also; hip openers really help because a lot of emotional stress is stored in the hips.”
Disconnect from Social Media (seriously!)
We’ve all been there: you’re scrolling through your Instagram feed and come across a string of gorgeous travel photos posted by an old acquaintance. Why are you stuck at home doing laundry? Take a step back and think about the bigger picture. “When you look to the media and see someone your same age who is already globally successful in their field and who is picture perfect all the time, you may start comparing yourself physically, or your talents, abilities, aspirations, and all other aspects of yourself,” says Gordon. “Don’t worry about the future or be so judgmental toward yourself about where you are right now. Be grateful for the journey of life and focus on the blessings that you have in your life every day.” If you find yourself anxiously comparing your body, looks, or achievements to a picture perfect profile on social media, disconnect yourself immediately. Always remember: filters and photo editing are designed to make pictures look flawless! Real life is a little messier—embrace it.
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Meditate
If your anxiety feels like it’s reaching an all-time high, think about the root of the problem: what are you really stressing about? Chances are, your mind is running away with itself and your fears are outside the realm of possibility. Take hold of your anxious thoughts by meditating in a quiet room for 15 minutes. “You want to focus on the positive,” says Gordon. “Focus on gratitude and what you have that’s going well in your life.” Let your mind run free, and allow yourself to accept your situation—whatever it may be. “Your future will start to make sense when you align with what makes you happy—not the other way around.”
By Jamie Lincoln
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