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Anxiety first aid in 5 minutes

Updated: Apr 30, 2019


Spinning too many plates at once and feel like the ground is slipping under your feet? Anxiety is a fast growing issue and it is estimated that approximately 1 in 20 people suffer from anxiety. I always tell my clients that it is impossible control everything in our external environment, but we can choose to change our internal reaction.

On a chemical level, stress and anxiety often is the expression of hormone imbalance and increased levels of 'king hormone' cortisol in the body. Here are some simple tips that can help lower cortisol and reduce anxiety levels quickly:

Breathe out

When you find yourself in the middle of the storm and nowhere to run or hide, use your breath as an anchor. Slowing down the breathing and especially extending the outbreath helps reduce body's level of CO2. Not breathing CO2 out fully fuels anxiety levels by keeping the body in a state of acidity. Practice breathing out completely for a couple of minutes and watch the stress subside.

Herbal Magic

Trust the wisdom of nature and brew a strong calming tea. Camomile is the most common calming herb, but so is lemon balm and passionflower. If anxiety is an often companion in the daily life, try a few drops of lavender, patchouli or frankincense essential oil on clothes, in the oil burner or on a piece of paper to breathe from. Research shows that a few drops of frankincense oil reduces cortisol by 40% just in a few seconds!

Take a walk

Exercise has endless benefits for our wellbeing, however in acute state of stress and anxiety it is important not to run the body to an overdrive and avoid intense strenuous exercise. Swap it for a gentle walk in a park or just a 5 minute sit outside. It is proven that regular time out in nature helps relax, reduce stress levels and aids in lowering blood pressure.

The power of laughter

Remember the proverb 'laughter is the best medicine'? It is scientifically proven that laughter can help promote relaxation, boost the immune system and release endorphins. If you are finding little appeal in laughter yoga, try watching a funny cat video to release stress.


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