A perfect 10? British clinical psychologist Kirren Sunack shares 10 easy ways to quickly reduce tension and anxiety.
Schnuck wrote a book called “Ten Times Calmer: Beat Anxiety and Change Your Life,” which was published in January.
On TikTok in Juneshe recommended holding your body tight, singing, humming or chanting, counting backwards from 100, massaging your jawline, doing three sets of the exercise, taking deep breaths, splashing cool water on your face, repeating calming phrases, relaxing each muscle group, and visualizing yourself in a calm place.
Hold yourself tight
“Wrap your arms around yourself and apply gentle but firm pressure for a minute,” Schnack suggested.
Singing, humming, or chanting
“Spend a few minutes singing, humming or chanting,” Schnack says, “or even doing it to music.”
Research in 2023 Humming has been found to be one of the most effective stress relievers because it produces vibrations that stimulate the vagus nerve, a key nerve for controlling mood. When activated, this nerve stimulates the parasympathetic nervous system, taking the body out of “fight or flight” mode.
Calculate backwards
“Count backwards slowly from 100 to 1 or even 150,” Schnack advised.
Counting helps you focus on your breathing rather than the source of your anxiety. Stanford University researchers say.
Massage the jaw area
Schnuck says massaging under your chin for a minute can help relieve muscle tension associated with anxiety.
Do 3 sets of exercises
Schnuck reported that doing three sets of 10 burpees, jumping jacks, or running in place, with a short break between each set, can help release built-up anxiety and increase endorphins, the body’s “happy hormones.”
Breathe slowly and deeply
Schnack will supervise her. 587,100 TikTok followers Breathe in through your nose to a count of five, hold your breath to a count of five, and then breathe out through your mouth “as if you were grasping at a straw” to a count of at least seven.
“Always take a long exhale,” she advised.
Meanwhile, Dr. Daniel Amen, a dual-board certified psychiatrist and brain-imaging researcher in California, recommends breathing in for four seconds, holding your breath for one to two seconds, breathing out for eight seconds, holding your breath for one to two seconds, and continuing to breathe.
Splash cold water on your face
Schnuck recommends splashing cold water on your face or applying a cold object to your face to stimulate the vagus nerve, providing distraction and calming the body.
Repeating soothing phrases
“Even if you don’t believe it right now, repeat reassuring statements to help you believe, like, ‘I am safe, I am calm, this will pass,'” Schnack says.
Relax each muscle group
“Starting from your toes to your head and face, tense and then release each muscle group in your body,” Schnack suggested.
This is called progressive muscle relaxation and can also help relieve insomnia and alleviate pain.
Picture yourself in a quiet place
“Close your eyes and visualize yourself in a place that makes you feel calm, content, and happy — whether it’s the beach, the forest, or anywhere else,” Schnack says. “Once you visualize yourself there, pay attention to what you see, hear, touch, feel, smell, and taste.”
