7 Tips to Reduce Your Anxiety

1. Try Progressive Relaxation All the way from fingers to toes - tense and then release each muscle group in the body (lower arm, upper arm, chest, back and abdominals, etc.). Once the body is relaxed, the mind will be soon to follow!

2. Breathe Deep Taking a deep breath has been shown to lower cortisol levels, which can help reduce stress and anxiety. Studies suggest deep breathing can also cause a temporary drop in blood pressure.

3. Spark Some Scents Studies suggest aromatherapy can be a good way to relieve stress. Give Lavender a try! Scientific evidence suggests that aromatherapy with lavender may slow the activity of the nervous system, improve sleep quality, promote relaxation, and lift mood in people suffering from sleep disorders.

4. Laugh It Off Laughter can reduce the physical effects of stress (like fatigue) on the body. Look for a laughter workshop in your area. They are out there!

5. Drink Tea One study found that drinking black tea leads to lower post-stress cortisol levels and greater feelings of relaxation.

6. Exercise That post-exercise endorphin rush is one way to sharply cut stress. Endorphins are often classified to be the happy hormones. Any form of physical activity leads to the release of these feel good neurotransmitters. The increase in endorphins in your body leads to a feeling of euphoria, modulation of appetite, the release of different sex hormones and an enhancement of immune response. This helps combat the negative effects of stress.

7. Listen To Music Research points to multiple ways in which music can help relieve stress, from triggering biochemical stress reducers to assisting in treating stress associated with medical procedures.

According to a group of fancy Oxford University scientists, listening to the third movement of Beethoven’s No. 9 might actually lower your blood pressure and help fight heart disease. In real life. Isn’t this surprising??

“Professor Sleight explained some composers, including Verdi, seemed to have managed to mirror the natural rise and fall of blood pressure in the human body. Verdi may well have been a physiologist,’ he said, ‘he hit on this ten-second rhythm in blood pressure and you can see it in his music.’” — Elizabeth Davis, Classic FM
Listen to Beethoven’s 9th Symphony, 3rd movement

https://www.youtube.com/watch?v=K-pcFpx2Ri0

Open up that youtube link and begin listening to some Beethoven.

REALLY listen... get in a quiet room... it works best when you use your ear buds and take in the sounds... focus on the notes. Keep the volume a bit on the low side. There are parts toward the end where it gets louder. Feel the change in your anxiety.

This is 14:50 minutes long. If you can’t give yourself 14 minutes... give yourself the joy of at least 5 minutes. You’ll feel the difference.

Liz Birch is a licensed Marriage & Family Therapist who provides services in her office in Orange County, CA. Her areas of expertise are in communications, relationships, marriage strengthening, stress reduction, depression, trauma, ptsd and provides support to the military population and their families.