Greetings! Today we’ll talk about how to quickly reduce anxiety. Sometimes it happens that something doesn’t go according to plan and you get hung up on anxious thoughts, scrolling through possible negative scenarios for the development of events. At the same time, it becomes difficult to concentrate on work, some muscles are constantly tense, the breathing rate changes, you can even hear your heart pulsating in your ears. How to deal with this? After all, in such a state it is impossible to work normally or engage in everyday activities. Unfortunately, it is impossible to instantly relieve anxiety, however, there are many ways to reduce it to an acceptable level. The most basic and common advice for reducing anxiety levels is slow and deep breathing . I’m sure you’ve come across this recommendation more than once; this is precisely because working with breathing shows remarkable results when you need to calm down. This method demonstrates its effectiveness not only due to the direct change in breathing intensity, but also due to the shifting of attention from negative thoughts that serve as a trigger for anxiety. Such thoughts seem to go away, in addition, your heart rate decreases and, as a result, you begin to calm down. Many people find the 4-7-8 breathing technique most effective when dealing with strong emotions. To implement it, you need to: Inhale slowly for four seconds. Hold your breath for seven seconds. Exhale slowly for eight seconds. Repeat until you feel relief. The 5-4-3-2-1 technique also helps with severe anxiety. It helps calm your thoughts. Here's how it works:5. Look around and name five things you see around you. These could be some objects chipped in the wall or even a sparrow flying outside the window. The main thing is to name five things.4. Name four things you can touch. This could be the floor under your feet or the chair you are sitting in.3. Listen carefully. Name three things you hear. These can be both external sounds and internal ones (for example, your breathing). 2. Try to identify two smells that you smell at the moment. It could be the smell of perfume or a pencil in your hands.1. Try to identify the taste in your mouth. Also, you can carry gum with you to complete this step. For better results, you can do these two exercises at the same time. This way you will definitely reduce your anxiety to an acceptable level..