5 Things to Try if You Feel Anxious Right Now

[View in browser]( 5 Things to Try if You Feel Anxious Right Now Anxiety can impact us all at some point, especially at times of great uncertainty. You may feel tense, restless, or have feeling of impending doom. Your heart rate can increase, you might start breathing rapidly, sweat, tremble, or have trouble concentrating. But even when anxiety seems intrusive and uncontrollable, there are effective strategies you can use to calm your nerves, accept uncertainty, and feel less anxious. Here are 5 things to try next time anxiety strikes:  1. Get moving. [Physical activity]( is a great way to burn off tension since it releases brain chemicals like serotonin, dopamine, and endorphins. These chemicals can quickly boost your mood, energize you, and relieve anxiety. Even a short burst of activity can help ease tension in the moment. Try taking a walk, dancing to your favorite music, doing jumping jacks, or playing with your dog. 2. Control your breathing. Breath control can stimulate a biological response. When your exhales are longer than your inhales, your heart rate slows and your nervous system relaxes. Try this quick and easy [breathing exercise](:  Simply inhale as you count to four, then exhale as you count to eight. Repeat for several minutes. You should notice your mind grow calmer and your physical tension ease.  3. Don’t fight it. When your anxiety rises, your immediate reaction may be to try to fight against it or escape your feelings. But [mindfulness offers an alternative approach](. Instead of fighting against your anxiety, allow the feelings to wash over you, being curious about how they make you feel, where you experience anxiety in your body, what thoughts run through your mind. By being non-judgmental and staying in the present, you’ll often find that the anxiety will subside.  4. Use your senses to stay present in the moment. Anxiety often starts with uncertainty about the future, worries like “My child might have an accident on the way home,” or “My mind might go blank in this interview.” You can [use your senses]( to switch your focus to the certainty of the present moment and ease your stress. Look at a favorite photo, listen to calming music, smell a favorite scent, savor the taste of hot tea, or use your sense of touch to pet an animal or massage your neck or hands. 5. Meditate. Meditation can relax your mind and interrupt the cycle of worries and negative thoughts that can feel like they’re running through your head on endless repeat. Find a quiet spot where you can sit or lie down comfortably and try our [Coping with Uncertainty Meditation]( to help you let go of all the “what ifs” running through your mind.  For more, read [I Feel Anxious: Tips for Dealing with Anxiety](.  ­ Your mental health matters. Take care of yourself in therapy Get professional help from BetterHelp's network of 30,000 licensed therapists. Get matched and schedule your first session in as little as 48 hours. As a HelpGuide reader, sign up through the link below and your first month is 20% off. ­ [GET 20% OFF]( ­ As a BetterHelp affiliate, we may receive compensation from BetterHelp if you purchase products or services through the links provided. [Learn More](. ­ Follow Us: ­ ­ ­ ­ JOIN OUR NEWSLETTER Mental health and wellness tips, our latest articles, resources and more. ­ [Subscribe]( ­ ­ HelpGuide.org International, 515 S. Flower St. Suite 1800, Los Angeles, CA, 90071 This email was sent to {EMAIL} You've received it because you've subscribed to our newsletter. If you would no longer like to receive these, please update your email preferences by visiting the link below. [Unsubscribe](  [Privacy Policy](     |      [Terms of Use](