Anxiety is a common mental health concern affecting millions of people worldwide. While it is natural to feel anxious in certain situations, excessive worry or fear that often accompanied by symptoms like restlessness, fatigue, difficulty concentrating, and sleep disturbance can become debilitating, if not addressed. Some of the most common ways that people deal with anxiety include spending time with loved ones, exercise, meditation, deep breathing, and medication. However, you may be wondering what the quickest way to get rid of anxiety is? In this blog post, we explore the fastest, evidence-based approaches for managing anxiety.
Psychotherapy: Also known as talk therapy, it is an effective, fast treatment for anxiety recovery and other mental health problems. It involves meeting with a therapist to talk about your feelings, thoughts, and behaviors while exploring how they affect your daily life to give you skills to permanently remove your anxiety. There are various forms of psychotherapy, including cognitive-behavioral therapy (CBT), psychodynamic therapy, and humanistic therapy. CBT is often recommended for managing anxiety as it seeks to identify negative thought patterns fueling anxiety and replaces them with positive, realistic ones to help stop the progression of anxiety.
Mindfulness meditation: This technique involves paying attention to the present moment without judgment. Mindfulness-based interventions have been found to reduce anxiety and depression symptoms. In one study, participants with high levels of anxiety who completed an eight-week program of mindfulness-based stress reduction reduced their anxiety levels by almost 60%.
Exercise: Exercise has many benefits for physical health, but it is also effective in reducing anxiety symptoms. Exercise promotes the release of endorphins, the feel-good neurotransmitters that reduce stress and promote a positive mood. A 2017 meta-analysis found that exercise was beneficial for people with anxiety disorders and had a significant effect on reducing anxiety symptoms.
Guided Imagery: This technique involves using your imagination to create a calming, peaceful, or safe visual, auditory, or sensory experience. Guided imagery can help reduce anxiety by shifting your focus away from stressors and promoting relaxation and positive outlook. For example, imagining yourself floating on a cloud, walking through a forest, or listening to calming sounds can help reduce feelings of anxiety.
Anxiety can be overwhelming, but with the right tools and support, it can be managed. While there is no one quick fix for anxiety, multiple evidence-based approaches can help you reduce symptoms and improve your quality of life. Psychotherapy, mindfulness meditation, exercise, and guided imagery are just some of the fast-acting techniques for managing anxiety. If you are struggling with anxiety, don’t hesitate to seek help from a mental health professional who can guide you in selecting the most effective treatment for your unique needs. Remember, you don’t have to suffer alone.
