Five Calming Practices to Stop Anxiety at its Source

1. Change Your View by Taking a Walk (Environmental)

Research from Harvard's Health in 2015 shows that walking in natural settings reduces brain activity associated with stress. Walking, especially in nature, lowers blood pressure, stress hormone levels, and calms the fight-or-flight response. Regular walks of 20-30 minutes, 3 days a week, can have significant benefits. Group walks can be as effective as solo walks.

2. Calm Your Body with Deeper Breathing (Physical)

 Practice diaphragmatic breathing to reduce stress responses. Diaphragmatic breathing decreases oxygen consumption, slows breathing and heart rate, and lowers muscle tension. Inhale through the nose for 5 counts, hold for 3 counts, exhale for 6 counts, and repeat for three sets. Set a timer for deep breathing exercises every half hour.

3. Smile Your Way to A More Relaxed Day (Social)

Smiling triggers the release of dopamine and serotonin, enhancing feelings of happiness and reducing stress. The act of smiling, even forced, can lower stress and heart rate. Dopamine release from smiling contributes to feelings of happiness. Smiling helps reduce the body's stress response and lowers blood pressure.

4. Settle Your Mind with a Thought of a Different Kind (Mental) 

Reframe negative thought patterns by asking questions that shift focus. Consider advice you would give to a loved one in a similar situation. Find ways to act on negative thoughts to help others. Challenge negative thoughts with contradictory data. Seek meaning in your experiences beyond mere survival.

5. Exercise Your Essence by Practicing Being Present (Spiritual)

Embrace mindfulness practices, meditation, worship, or prayer to center yourself in the present moment. Meditation enhances happiness, improves immune function, and reduces stress. Reduces feelings of depression, anxiety, anger, and confusion. Enhances calmness, peace, balance, and energy. Establish a spiritual practice to bring yourself into the present moment.