5 Unusual Anxiety Hacks You May Not Be Aware Of
Hey there! If you’re dealing with anxiety, you’re probably on the lookout for simple and accessible tools that can help you find some relief. Today, I want to share five unusual anxiety hacks that you might not be aware of, but they can make a real difference. Ready to dive in? Let’s go!
1. Dunk Your Face in Ice Cold Water
Instant Calm with Cold Water
This hack is like an ice bath but way easier. I’m not a fan of cold showers, but dunking my face in ice-cold water? That I can do! The shock of the cold water can help reset your nervous system and bring instant calm. It triggers the "dive reflex," which slows your heart rate and can help you feel more relaxed.
How to Do It
Fill a Bowl: Use a bowl big enough to dunk your face in.
Add Ice: Toss in some ice cubes to make the water really cold.
Hold Your Breath: Dunk your face for a few seconds, as long as it's comfortable.
Or if you are really stuck for time then splashing your face with cold water and leaving a cold flannel on your face for a minute will help.
2. Chew Gum
Chew Your Way to Calm
Believe it or not, chewing gum can help reduce anxiety. The act of chewing produces saliva, which signals to your nervous system that the threat has passed and it's safe to relax. Plus, it’s super convenient—just keep some gum in your handbag for stressful times.
Why It Works
Saliva Production: Signals relaxation to your brain.
Distraction: Keeps your mind occupied with the act of chewing.
Always Have Gum Handy
Keep It Accessible: Stash gum in your bag, car, and desk.
Choose Your Flavour: Pick a flavour you love so that you really connect and enjoy the experience.
3. Breathe 3 Ways
Breathing Techniques to Ease Anxiety
Different breathing techniques can work wonders for calming anxiety. Here are three effective ones to try:
Double Breath: Take two quick breaths in, followed by one long breath out.
Box Breathing: Breathe in for 4 seconds, hold for 4 seconds, breathe out for 4 seconds, and hold for 4 seconds.
7-11 Breathing: Breathe in for 7 seconds and breathe out for 11 seconds.
Practice Regularly
Set Reminders: Schedule breathing breaks throughout your day.
Use an App: The Clementine app has 4 breathing sessions to help you wind down at the end of the day - perfect for those that need a bit of gentle guidance with their breathing.
4. Butterfly Tapping
Rhythmic Tapping for Calm
Butterfly tapping, also known as bilateral stimulation, involves rhythmically tapping on opposite shoulders for a few minutes. This technique can help calm your nervous system and bring a sense of peace.
How to Do It
Cross Your Arms: Place your hands on opposite shoulders.
Tap Rhythmically: Tap each shoulder in a rhythmic pattern for 2-3 minutes.
Focus on the Sensation: Pay attention to the tapping and your breathing.
Practice regularly: The Clementine app has a range of short morning sessions that combine butterfly tapping and are a great way to start your morning.
5. Count Backwards from 100 in Chunks
Distract and Engage Your Brain
Counting backwards from 100 in chunks of 3s or 4s can help distract your mind from anxious thoughts. The challenge of sequencing numbers can engage your brain and pull you out of the fight, flight, freeze response.
How to Practice
Start Counting: Begin at 100 and count backwards by 3s (100, 97, 94...).
Try Another Language: If you know another language, do it in that language to further engage your brain.
Mix It Up: Use different chunks or start from different numbers to keep it challenging.
Written by Birgitta Ronn, Hypnotherapist.
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