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  • Writer's pictureJim Ciraky

Anxiety Counseling in Marietta: 5 Tips to Reduce Anxiety Immediately

We all experience anxiety at some point or other in our lives. However, when anxiety becomes persistent, overwhelming, and interferes with daily life, it may be an indication of an anxiety disorder.


If you're struggling with anxiety, seeking professional help through anxiety disorder counseling in Marietta can provide you with the tools and support you need to manage your symptoms effectively.


However, you can experience anxiety anytime, anywhere so you must equip yourself with tricks to calm your mind down and reduce your anxiety. We have these 5 simple tips or you can say "tricks,” that you can use to reduce your anxiety immediately by diverting your mind. 

5 Tips to Reduce Anxiety Immediately

1. The 3-3-3 Rule

This simple anxiety therapy technique helps ground you in the present moment and shift your focus away from anxious thoughts. Look around you and identify three objects that you can see first. Then, listen closely and identify three sounds you can hear. Finally, move three different parts of your body, such as your fingers, toes, or shoulders.

This exercise engages your senses and redirects your mind, providing a quick way to alleviate anxiety.

2. Box Breathing

Box breathing is a powerful, deep breathing exercise that is also suggested in anxiety counseling sessions to calm the mind and body. Inhale slowly through your nose for a count of four, hold your breath for a count of four, exhale through your mouth for a count of four, and stop for a count of four before starting over. This controlled breathing pattern helps regulate your heart rate and promotes relaxation.

3. Progressive Muscle Relaxation

This technique involves systematically tensing and relaxing different muscle groups throughout your body. Start by tensing the muscles in your feet and calves, holding for a few seconds, and then releasing the tension. Move up to your thighs, abdomen, arms, shoulders, and face, repeating the process. As you release the tension, visualize the anxiety leaving your body.

4. Try the "5-4-3-2-1" Method

Another effective technique that is taught in anxiety disorder counseling sessions is the "5-4-3-2-1" method. Name five things that you can see at the moment, four things you can touch, three sounds you can hear (listen carefully), two things you can smell (be it wet soil, books, or furniture smell), and one thing you can taste. This exercise engages your senses and redirects your focus away from anxious thoughts.

5. Practice Positive Self-Talk

Negative self-talk can perpetuate anxiety and create a vicious cycle. Practice positive self-talk by repeating calming affirmations or phrases to yourself. For example, "This feeling is temporary, and I can get through this," or "I am capable of handling this situation." Positive self-talk can help reframe your mindset and promote a sense of control over your anxiety.


Remember, these techniques are meant to provide immediate relief, but for long-term anxiety management, it's essential to address the underlying causes and seek professional help if needed.


If you or a loved one is struggling with anxiety, don't hesitate to reach out for professional support. Anxiety counseling services in Marietta are available to help you on your journey to managing and overcoming anxiety.


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