October 19, 2024 • 6 mins
Quick Calm: 5-Minute Techniques to Manage Anxiety Anytime, Anywhere
Feeling anxious but don’t have time for a long, drawn-out routine? In this episode, we’re breaking down simple yet powerful techniques to calm anxiety in under five minutes. Whether you’re on the go, at work, or just need a quick reset, these tools are designed to fit into even the busiest schedules.
We’ll walk you through a 5-minute relaxation routine that includes deep breathing and body relaxation exercises you can do anywhere, anytime. You’ll discover how easy it is to incorporate these mini-moments of calm into your daily routine—and how much they can help you manage anxiety before it spirals out of control.
By the end of this episode, you’ll be equipped with a practical, go-to tool that you can use whenever anxiety hits. Tune in to learn the routine and start making it a daily habit for maximum results.
Because sometimes all it takes is five minutes to reset and reclaim your calm.
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If this podcast has helped you, consider joining our Supporters Club. Your support allows us to continue creating these important conversations around anxiety and mental health—conversations that are often hard to find in today’s world.
We know how overwhelming anxiety can feel, and mental health resources aren’t always accessible to everyone. By joining, you’re helping us keep this space alive, providing comfort, tools, and real talk to those who need it most. Together, we can make sure that no one has to face anxiety alone.
Click here to join our Supporters Club and help us help more people.
We’re in this together. 💛
Feeling anxious but don’t have time for a long, drawn-out routine? In this episode, we’re breaking down simple yet powerful techniques to calm anxiety in under five minutes. Whether you’re on the go, at work, or just need a quick reset, these tools are designed to fit into even the busiest schedules.
We’ll walk you through a 5-minute relaxation routine that includes deep breathing and body relaxation exercises you can do anywhere, anytime. You’ll discover how easy it is to incorporate these mini-moments of calm into your daily routine—and how much they can help you manage anxiety before it spirals out of control.
By the end of this episode, you’ll be equipped with a practical, go-to tool that you can use whenever anxiety hits. Tune in to learn the routine and start making it a daily habit for maximum results.
Because sometimes all it takes is five minutes to reset and reclaim your calm.
💛 Join Our Supporters Club 💛
If this podcast has helped you, consider joining our Supporters Club. Your support allows us to continue creating these important conversations around anxiety and mental health—conversations that are often hard to find in today’s world.
We know how overwhelming anxiety can feel, and mental health resources aren’t always accessible to everyone. By joining, you’re helping us keep this space alive, providing comfort, tools, and real talk to those who need it most. Together, we can make sure that no one has to face anxiety alone.
Click here to join our Supporters Club and help us help more people.
We’re in this together. 💛
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Hey there, fellow anxious souls, Welcome back to anxiety. Let's
make sense of this shit. It's Saturday, and you know
what that means. Time for a little pick me up. Today,
we're diving into something super easy and super effective, and
best of all, it takes just five minutes. Let me
ask you something. Have you ever been in the middle
(00:20):
of your day, maybe in the middle of a meeting
or rushing through your to do list, and suddenly boom,
you're overwhelmed? Yeah, me too. It's like anxiety just decides
to jump out from behind a bush and scream surprise
at you. But guess what, you don't need an hour
long yoga session or a meditation retreat to calm down
(00:40):
when that happens. Nope, Today, I'm going to give you
a simple, five minute routine that you can literally do anywhere, yes,
even in the middle of that chaotic day. And it's
so sneaky nobody will even know you're doing it. Sounds
too good to be true, right, Well, stick around and
I'll walk you through it step by step. We're going
(01:00):
to break down how to calm your anxiety in under
five minutes. Yes, even when you're in the middle of
a meeting or your email inbox is overflowing like a
clogged sink. Let's get into it all right. So here's
the thing about anxiety. It shows up uninvited and usually
at the worst possible time. Am I right? You know
(01:20):
that feeling when you're suddenly flooded with thoughts and your
heart starts racing like you've just been chased by a bear,
but really you're just sitting in your car or standing
in line. It's a mess. But the good news is
that you can train your brain and your body to
settle down in just a few minutes. No fancy tools,
no special equipment, no hours of practice needed, and no
(01:44):
you don't have to disappear into some zen like state either.
You just need a few moments and some simple techniques.
I'm going to guide you through this quick five minute
relaxation routine, and trust me, you can do this anywhere,
at your desk while waiting for your coffee. Heck, even
mid zoom call when you're this close to losing it. Ready,
let's do this. First. Up, we've got deep breathing, but
(02:08):
not just any kind of breathing, diaphragmatic breathing, also known
as belly breathing. It's a game changer when it comes
to calming your nervous system. Here's the trick. Breathe in
deeply through your nose for four counts, hold it for
four counts, and then exhale slowly through your mouth for
six counts. And when you breathe in, don't just fill
your chest. Let your belly expand with the air. That's
(02:30):
where the magic happens. Let's do this together. Inhale through
your nose one two three four Hold one two three four.
Now exhale through your mouth one two three, four five six.
Feel that little release of tension. Let's do it again inhale,
hold and exhale with each breath. Picture the tension in
(02:52):
your body melting away bit by bit, and don't be
surprised if you start feeling a little light headed. That
just means your brain is get a bit more oxygen
than it's used to, which is a good thing. This
type of deep breathing activates your parasympathetic nervous system. Basically,
it tells your body, hey, it's okay, we're safe. Keep going.
(03:13):
Focus on each breath, let it fill your lungs, and
with each exhale, let that tension. Go seriously. Your body
will thank you for this. You can do this for
just a couple of minutes and it'll already start calming
your system down. Next, let's get your body to follow
along and chill out. We're going to do a quick
body scan to release the tension you might not even
(03:35):
know your holding. Start with your feet. Take a moment
to notice them. Are they tense? Wiggle your toes, then
let them relax. Now move up to your legs. Squeeze
your calf muscles tight for a second. Go ahead, really
tense them up, then release. You should feel the difference
right away. Next, move to your thighs. Tense them up,
(03:57):
hold and let go. You're working your way up your body,
releasing stress like you're untying a bunch of knots. Move
to your stomach. Now, many of us hold tension there
without even realizing it. Pull your stomach muscles in tight
hold for a moment, and then let them go. It's
like letting out a huge sigh of relief from your
entire mid section. Now your chest. Take a deep breath
(04:19):
in and tighten your chest muscles for a second, then
release them on the exhale. Feel that It's like your
chest is letting go of all the tension it's been
holding on too. Now your shoulders, this is a big one.
Most of us are walking around with our shoulders practically
up to our ears from stress. So shrug them up
to your ears, hold it for a second, and then
(04:41):
drop them down like you're letting go of a heavy load.
Feels good. Right. Lastly, your face. Yep, your face holds
on detention too, especially in your jaw and forehead. Tighten
your jaw, then let it relax. Unclench your teeth, and
soften your forehead. You might not realize how tight your
face has been until you feel that sweet relief of
(05:03):
letting it go. Feels like you've been carrying the weight
of the world on your face, doesn't it. Now that
your body's a bit more relaxed, let's ground ourselves by
tuning into our senses. This is a great way to
pull yourself out of that anxious mind loop and bring
yourself back to the present. Look around and name five
things you can see. It could be anything, your phone,
(05:25):
the clock, the plant on your desk. Just name them
out loud or in your head. Next, focus on four
things you can physically feel. It might be the texture
of your clothes, the coolness of your drink, the chair
beneath you. Now, listen for three different sounds around you.
Maybe it's the hum of your computer, the sound of
cars outside, or even just the quiet of your breath.
(05:49):
After that, find two things you can smell. Take a
deep inhale. Maybe it's the smell of your coffee, your shampoo,
or even just the fresh air. Lastly, focus on one
thing you can taste. It could be the remnants of
your breakfast, or even just the taste of your mouth.
This little exercise helps you reconnect with the world around
you and snap out of that anxious fog. And there
(06:11):
you have it. In less than five minutes, you've hit
the reset button on your anxiety. You've calmed your body,
quieted your mind, and brought yourself back into the present moment.
Now here's the deal. Make this a daily habit. Seriously,
set aside just five minutes, maybe after lunch, maybe before bed,
and do this routine. You'll be amazed at how much
(06:33):
easier it gets with practice. The more you train your
body and mind to calm down, the better you'll get
at managing those moments of anxiety. So come back next
Saturday and we'll dive into some more tips and tricks
to handle anxiety. Until then, keep breathing, unclench that jaw,
and remember you're not in this alone. We're all in
(06:54):
this together.
Hey there, fellow anxious souls, Welcome back to anxiety. Let's
make sense of this shit. It's Saturday, and you know
what that means. Time for a little pick me up. Today,
we're diving into something super easy and super effective, and
best of all, it takes just five minutes. Let me
ask you something. Have you ever been in the middle
(00:20):
of your day, maybe in the middle of a meeting
or rushing through your to do list, and suddenly boom,
you're overwhelmed? Yeah, me too. It's like anxiety just decides
to jump out from behind a bush and scream surprise
at you. But guess what, you don't need an hour
long yoga session or a meditation retreat to calm down
(00:40):
when that happens. Nope, Today, I'm going to give you
a simple, five minute routine that you can literally do anywhere, yes,
even in the middle of that chaotic day. And it's
so sneaky nobody will even know you're doing it. Sounds
too good to be true, right, Well, stick around and
I'll walk you through it step by step. We're going
(01:00):
to break down how to calm your anxiety in under
five minutes. Yes, even when you're in the middle of
a meeting or your email inbox is overflowing like a
clogged sink. Let's get into it all right. So here's
the thing about anxiety. It shows up uninvited and usually
at the worst possible time. Am I right? You know
(01:20):
that feeling when you're suddenly flooded with thoughts and your
heart starts racing like you've just been chased by a bear,
but really you're just sitting in your car or standing
in line. It's a mess. But the good news is
that you can train your brain and your body to
settle down in just a few minutes. No fancy tools,
no special equipment, no hours of practice needed, and no
(01:44):
you don't have to disappear into some zen like state either.
You just need a few moments and some simple techniques.
I'm going to guide you through this quick five minute
relaxation routine, and trust me, you can do this anywhere,
at your desk while waiting for your coffee. Heck, even
mid zoom call when you're this close to losing it. Ready,
let's do this. First. Up, we've got deep breathing, but
(02:08):
not just any kind of breathing, diaphragmatic breathing, also known
as belly breathing. It's a game changer when it comes
to calming your nervous system. Here's the trick. Breathe in
deeply through your nose for four counts, hold it for
four counts, and then exhale slowly through your mouth for
six counts. And when you breathe in, don't just fill
your chest. Let your belly expand with the air. That's
(02:30):
where the magic happens. Let's do this together. Inhale through
your nose one two three four Hold one two three four.
Now exhale through your mouth one two three, four five six.
Feel that little release of tension. Let's do it again inhale,
hold and exhale with each breath. Picture the tension in
(02:52):
your body melting away bit by bit, and don't be
surprised if you start feeling a little light headed. That
just means your brain is get a bit more oxygen
than it's used to, which is a good thing. This
type of deep breathing activates your parasympathetic nervous system. Basically,
it tells your body, hey, it's okay, we're safe. Keep going.
(03:13):
Focus on each breath, let it fill your lungs, and
with each exhale, let that tension. Go seriously. Your body
will thank you for this. You can do this for
just a couple of minutes and it'll already start calming
your system down. Next, let's get your body to follow
along and chill out. We're going to do a quick
body scan to release the tension you might not even
(03:35):
know your holding. Start with your feet. Take a moment
to notice them. Are they tense? Wiggle your toes, then
let them relax. Now move up to your legs. Squeeze
your calf muscles tight for a second. Go ahead, really
tense them up, then release. You should feel the difference
right away. Next, move to your thighs. Tense them up,
(03:57):
hold and let go. You're working your way up your body,
releasing stress like you're untying a bunch of knots. Move
to your stomach. Now, many of us hold tension there
without even realizing it. Pull your stomach muscles in tight
hold for a moment, and then let them go. It's
like letting out a huge sigh of relief from your
entire mid section. Now your chest. Take a deep breath
(04:19):
in and tighten your chest muscles for a second, then
release them on the exhale. Feel that It's like your
chest is letting go of all the tension it's been
holding on too. Now your shoulders, this is a big one.
Most of us are walking around with our shoulders practically
up to our ears from stress. So shrug them up
to your ears, hold it for a second, and then
(04:41):
drop them down like you're letting go of a heavy load.
Feels good. Right. Lastly, your face. Yep, your face holds
on detention too, especially in your jaw and forehead. Tighten
your jaw, then let it relax. Unclench your teeth, and
soften your forehead. You might not realize how tight your
face has been until you feel that sweet relief of
(05:03):
letting it go. Feels like you've been carrying the weight
of the world on your face, doesn't it. Now that
your body's a bit more relaxed, let's ground ourselves by
tuning into our senses. This is a great way to
pull yourself out of that anxious mind loop and bring
yourself back to the present. Look around and name five
things you can see. It could be anything, your phone,
(05:25):
the clock, the plant on your desk. Just name them
out loud or in your head. Next, focus on four
things you can physically feel. It might be the texture
of your clothes, the coolness of your drink, the chair
beneath you. Now, listen for three different sounds around you.
Maybe it's the hum of your computer, the sound of
cars outside, or even just the quiet of your breath.
(05:49):
After that, find two things you can smell. Take a
deep inhale. Maybe it's the smell of your coffee, your shampoo,
or even just the fresh air. Lastly, focus on one
thing you can taste. It could be the remnants of
your breakfast, or even just the taste of your mouth.
This little exercise helps you reconnect with the world around
you and snap out of that anxious fog. And there
(06:11):
you have it. In less than five minutes, you've hit
the reset button on your anxiety. You've calmed your body,
quieted your mind, and brought yourself back into the present moment.
Now here's the deal. Make this a daily habit. Seriously,
set aside just five minutes, maybe after lunch, maybe before bed,
and do this routine. You'll be amazed at how much
(06:33):
easier it gets with practice. The more you train your
body and mind to calm down, the better you'll get
at managing those moments of anxiety. So come back next
Saturday and we'll dive into some more tips and tricks
to handle anxiety. Until then, keep breathing, unclench that jaw,
and remember you're not in this alone. We're all in
(06:54):
this together.
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