Many individuals, both young and adult, are grappling with anxiety in today’s fast-paced world. Whether you’re a parent looking to support a child or a professional working with clients, understanding effective strategies to manage anxiety is crucial. Here are three fast and proven ways to alleviate anxiety that you can use right away, and when necessary, consider consulting a therapist for children.

1. The Physiological Sigh

One of the simplest yet most effective techniques for managing anxiety is the “physiological sigh.” This concept was discussed on the Huberman Lab podcast, where host Andrew Huberman explored the science of our biology and neurology. The physiological sigh emulates the natural behaviour seen in animals when they shake off stress, such as a dog shaking dry after a bath. Humans can mimic this reset through deliberate breathing.

Here’s how to perform a physiological sigh:

1. Take a deep breath in, filling your lungs as thoroughly as possible.
2. Pause for just a moment.
3. Take an additional small breath to fill your lungs even more.
4. Finally, exhale slowly and thoroughly.

This method not only encourages relaxation but also helps reset your nervous system. Aim to practice this technique about five times in a row while seated in a safe, comfortable position to avoid dizziness. While it may not eliminate anxiety entirely, it can provide significant relief and support throughout the day. If anxiety persists, consulting a child therapist can provide additional tools and insights tailored for young individuals.

2. Write It Down

Another effective way to combat anxiety is to externalise your thoughts by writing them down. This strategy can organise the chaotic thoughts swirling in your mind, providing clarity and a sense of control. Writing slows down your thought process, allowing you to reflect on your worries rather than being overwhelmed.

Consider giving your child or client a journal and encouraging them to journal their thoughts and feelings regularly. This can be particularly beneficial before a stressful event, as creating a plan or list of concerns can help diminish anxiety. Please encourage them to articulate specific worries and brainstorm solutions. This helps with mental clarity and fosters problem-solving skills, turning anxiety into actionable steps. If your child continues to struggle, seeking guidance from a therapist for children can offer new perspectives and coping mechanisms.

3. Physical Activity

Engaging in physical activity is another powerful tool for alleviating anxiety. Exercise releases endorphins, the body’s natural mood lifters, which can immediately relieve anxiety. Activities ranging from brisk walking to dancing or yoga can enhance mood and reduce stress.

For parents, encouraging children to participate in regular physical activities can be a proactive way to mitigate anxiety. This could involve joining them for family activities like biking, hiking, or sports. Establishing a routine that incorporates movement supports mental health and promotes overall well-being. If you notice that physical activity alone isn’t enough, a therapist for children can help develop a more comprehensive approach to managing anxiety.

Managing anxiety can often feel overwhelming, but by integrating these three strategies—physiological sighs, writing down thoughts, and regular physical activity—parents and professionals alike can provide immediate support to those struggling. Remember, while these techniques may not eradicate anxiety symptoms, they offer a foundation for developing a more resilient mindset. If challenges persist, working with a therapist for children can be an invaluable resource. Together, we can equip ourselves and the younger generation with practical tools to cope with anxiety effectively. By doing so, we can foster an environment where mental health is prioritised and openly discussed.

By Gemma Bailey
www.NLP4Kids.org/gemma-bailey