While it may not be possible to completely control anxiety within just 15 minutes, there are several techniques you can try to help alleviate symptoms and promote a sense of calm. Here are some strategies you can employ:
1. Deep breathing: Practice deep breathing exercises by inhaling deeply through your nose, holding your breath for a few seconds, and then exhaling slowly through your mouth. Focus on the sensation of your breath entering and leaving your body, allowing it to help regulate your nervous system.
2. Progressive muscle relaxation: Start by tensing and then relaxing each muscle group in your body, working your way from your toes to your head. This technique helps release tension and promotes relaxation.
3. Grounding techniques: Engage your senses to anchor yourself in the present moment. Focus on the physical sensations of your surroundings by identifying and describing what you see, hear, touch, smell, and taste. This can help divert your attention away from anxious thoughts.
4. Positive visualization: Close your eyes and imagine yourself in a calm and peaceful environment. Picture the details vividly, such as the sights, sounds, and smells. This technique can help shift your focus away from anxiety-inducing thoughts and create a sense of tranquility.
5. Mindfulness meditation: Spend a few minutes practicing mindfulness by paying attention to the present moment without judgment. Focus on your breath, bodily sensations, and thoughts, allowing them to come and go without getting caught up in them. This can help reduce anxiety and increase overall awareness.
6. Engage in a calming activity: Engaging in activities you enjoy can help distract your mind from anxious thoughts. It could be listening to soothing music, reading a book, doing a puzzle, or any other activity that promotes relaxation.
Remember, these techniques may provide temporary relief, but if you’re experiencing chronic or severe anxiety, it’s essential to seek professional help from a mental health provider. They can provide a comprehensive assessment and recommend appropriate treatment options for the long-term management of anxiety.