Anxiety can be debilitating, but it’s also a natural response to stress, often signifying that your body is alert and prepared to face a challenge. Below are the 15 activities you can practice on the physical level to change how you are feeling. While not permanent solutions, it is helpful to incorporate these natural anxiety treatments into your daily routine to achieve quick anxiety relief.
1. Taking a Cold Shower
How: Step into the shower and gradually turn the water to a colder temperature.
Why: Cold showers stimulate the production of mood-boosting endorphins and increase circulation. They can act as a form of “cold shock therapy,” making your body release stress and feel more alert.
2. Going for a Walk
How: A brisk 20-30 minute walk outdoors is ideal.
Why: Walking releases endorphins, which are natural mood lifters. It also helps you focus on your body and the environment instead of your anxious thoughts.
3. Dancing
How: Put on some of your favorite upbeat music and dance around your living room.
Why: Dancing releases dopamine and helps you feel more connected to your body. Plus, it’s a fun way to distract yourself from anxious thoughts.
4. Humming a Melody
How: Take deep breaths and hum a simple melody or your favorite song.
Why: Humming activates the vagus nerve, which helps control the nervous system. It acts as a natural stress-reliever and helps in grounding your thoughts.
5. Getting Sunlight on the Skin
How: Spend 15-30 minutes outside in natural sunlight.
Why: Sunlight stimulates the production of Vitamin D, which is known to enhance mood and decrease symptoms of anxiety and depression.
6. Getting Fresh Air
How: Open windows or step outside to breathe deeply.
Why: Fresh air increases the supply of oxygen to your brain, which can help improve focus, energy levels, and reduce feelings of anxiety.
7. Stretching
How: Perform full-body stretches, focusing on tense areas like your neck, back, and shoulders.
Why: Stretching relaxes muscle tension and enhances blood flow, thereby reducing symptoms of anxiety.
8. Laughing
How: Watch a funny video or joke around with friends.
Why: Laughing triggers the release of endorphins, which can improve mood and counteract stress hormones.
9. Yawning
How: It might sound silly, but try to yawn intentionally a few times.
Why: Yawning is the body’s natural way to cool down the brain, which can make you feel more relaxed and reduce anxiety levels.
10. Walking Barefoot
How: Walk barefoot on grass or sand for 10-15 minutes.
Why: Known as “earthing,” this can enhance your connection with nature, stabilize circadian rhythms, and reduce inflammation and stress.
11. Cold Exposure
How: Ice packs or cold washcloths can be applied to your forehead or neck.
Why: Cold exposure can stimulate your vagus nerve, reducing stress and helping you feel more calm.
12. Deep Breathing
How: Inhale deeply through the nose, hold for a few seconds, and exhale fully through the mouth.
Why: Deep breathing activates the parasympathetic nervous system, helping your body relax and your mind to focus.
13. Eating a Balanced Meal
How: Include lean proteins, healthy fats, and complex carbohydrates in your meal.
Why: A balanced meal can stabilize blood sugar levels, which helps control mood swings and anxiety.
14. Hydrating
How: Drink at least 8 cups of water per day.
Why: Dehydration can trigger feelings of anxiety and stress. Proper hydration can help your body function more efficiently.
15. Chewing Gum
How: Choose a sugar-free gum and chew for about 10 minutes.
Why: The act of chewing gum can promote relaxation and reduce cortisol levels, a stress hormone.
Incorporate these physical activities into your routine, and you’ll likely experience a noticeable difference in your anxiety levels. While these anxiety relief techniques will work on your physical and emotional level, it is important to realize that, as human beings, we are more complex and, in order to deal with anxiety effectively, one has to also address mental/cognitive, social and spiritual levels. One method that does just that is the Five Level Wellness Method. If you have tried a variety of anxiety management strategies and they did not work as well as you were hoping, the FLW Method may be for you.
