How to manage stress and worry in the moment

Many know that yoga, exercise, meditation, and talk therapy can help reduce anxiety. But what do you do when trying to keep it together sitting in a classroom, in an empty waiting room, driving alone, or trying to sleep at night? 

Here are six strategies she uses to help manage anxiety in the moment — and why they work to relieve stress. 

1. Diaphragmatic breathing

What it is: Consciously controlling an automatic process  

How to do it: Close your eyes and pull as much air as possible into your lungs. Try to take in enough so that your belly pokes out. Hold your breath for a couple of beats, then let it out as slowly as possible. Try to breathe out as much air as possible by tightening your abdominal muscles. 

Why it works: The slower you exhale, the more you’ll engage the parasympathetic nervous system, which is responsible for calming the body down after it’s had a bad fright or shock. You can’t be both scared and calm all at once, so focus on lengthening your exhale to get the most out of it. The long exhale is what tells your body everything is OK. 

2. Simple stretches

What they are: Releasing tension with movements you can do almost anywhere 

How to do them:

1. Gently press the tip of your tongue to the roof of your mouth, and your jaw will often fall open and relax on its own.

2. Tilt your head forward and roll it around slowly on your neck clockwise, then counterclockwise.

3. Raise your eyebrows up and down a few times to loosen your facial muscles.

4. Shrug your shoulders as if saying, “I don’t know,” then leave them up high for a few seconds before letting them fall.

Why they work: People carry so much tension in their jaw, neck, and shoulders and don’t even realize it. If you can relax your body, you can relax your mind.

3. Use your words

What it is: Describing strong feelings verbally 

How to do it: Ask yourself questions that force the analytical parts of your brain to engage. “What emotion am I feeling right now? Is it anger? Fear? Rage? Why am I feeling this way? Is it because of something that’s already happened or something that I’m only afraid might happen?” 

Why it works: Post-traumatic stress disorder studies show that some people take longer than usual to perceive a threat has diminished. But when they’re asked to label or describe their emotions, it engages the prefrontal cortex in their brain and helps calm them down. Then, they can recognize, ‘Oh, that’s just a stick, not a snake.’ 

4. Guided imagery 

What it is: Using your imagination to induce feelings of well-being and safety 

How to do it:

1. Think of a person, place, or thing that brings you joy or comfort, and picture it in your mind in as much detail as possible. If it’s the ocean, for instance, smell the salt water, watch the seagulls flying overhead, feel the warmth of the sand beneath your toes, and hear the waves crashing on the beach.

2. If it’s the symphony, admire the beautiful grain of varnished wood on a violin, feel the smooth velvet of a seat cushion, and hear the bright, cheerful blasts of a trumpet.

3. Take five slow, cleansing breaths, and with each one, imagine yourself inhaling love, peace, and comfort and exhaling fear, worry, and tension.

Why it works: Studies show that people’s bodies can respond in the same way from seeing or envisioning an activity as they would from performing it themselves. 

5. Lose yourself in music

What it is: Using music as a distraction 

How to do it: Making music activates a different part of your brain. So, if you have an instrument available and know how to use it, practice a song or two for a few minutes. Or, if you’re not in a place where you can do that, imagine yourself playing one of your favorite pieces instead and savor the experience. 

Why it works: Playing music gives your brain a reprieve. When making music, you’re not thinking about anatomy or organic chemistry. And afterward, you can think much more clearly and solve problems better.

6. Make a new playlist

What it is: Creating a new music collection on a smartphone, tablet, or computer 

How to do it: Start with three of your favorite songs right now. Then add three more songs you liked last year or when you were younger. Keep going as long as you wish or until you have a collection that feels complete. 

Why it works: Music relaxes people. “It’s as simple as that. And when the memories and feelings elicited by certain songs are very happy, they completely distract you. The mind cannot focus on two different things at once. So, change the channel and get yourself off the worry station.