Five-minute practices that will help you stop dwelling on your anxiety

If you feel that anxiety is interfering with your life, we have good news for you.: You can learn to control your attention and reduce stress levels. Eight simple exercises that don’t take more than five minutes will help you do this. Don’t worry if you find all these skills difficult to master—you don’t have to do everything simultaneously. Try different methods and choose the ones that are right for you.

8 method five-minute ways to quit worrying

1. Go from the worst to the best

This skill helps to shift attention from negative thoughts to positive or neutral ones. Think about what’s causing you anxiety right now. For example, your heart is pounding, and your palms are sweating while you wait for the exam results. You can’t help but think that you might fail. Now,, focus on what can make you feel good at the moment. For example, you are in your cozy home, drinking delicious tea, texting with a friend who supports you.

This exercise helps to change the focus from anxiety to calmness. When you realize your thoughts are directed at negativity, ask yourself what is good in this situation. It can be something simple, such as a comfortable environment or an opportunity to relax. Gradually, you will learn to see the positive aspects even in difficult times.

2. Listen to the sounds

Set the timer for one or two minutes, and listen to the sounds around you. Close your eyes and pay attention to everything you hear: conversations, car noise, wind. This exercise helps to improve attention and distract from disturbing thoughts. Visit. A F R I N I K . C O M .For the full article. `Try to count the sounds you hear and describe them to yourself. For example, say, “I hear someone talking, a car honking, and the leaves on the trees rustling softly.” This will help you focus on the world and take your mind off your worries. In the future, increase the time devoted to this exercise to develop your ability to concentrate on sounds.

3. Redirect your attention

When you notice that you are too focused on anxiety, consciously try to shift your attention to something else. Tell yourself: “I’m too focused on anxiety, and now I’m going to think about more pleasant things.” It can be a task, an object, or something in your environment. With practice, it will become easier, and you can switch faster.

For example, if you’re fixated on an anxious thought, focus on what you see: describe the nearby objects or think about what you will do next. This will help you break the cycle of obsessive thoughts and return your attention to the current moment.

4. Use your eyesight

Choose a color, such as blue, and find all the blue objects around. Count them out loud. This exercise helps you focus on the world and distract yourself from disturbing thoughts. You can also identify objects by category. For example, name all the objects made of wood or all the electronic devices in the room. This will help you develop attention and learn to notice details that you usually ignore.

5. Explore the textures

Walk through your space and touch different surfaces. Describe them aloud using the phrase “This tree, it’s rough” or “This blanket, it’s soft.” You can also dip your hands into two bowls of water: one in cold water, the other in warm water. Pay attention to how you feel when you switch between different textures. This exercise helps to develop awareness and improve attention. When you touch various objects, try to focus entirely on your feelings. How do they differ? How are you doing? This will help you better understand your emotions and distract yourself from disturbing thoughts.

6. Pay attention

Sit or lie down in a comfortable place and focus on your breathing. Feel the air passing through your nostrils and filling your lungs. Pay attention to the sensations when you exhale. This will help you calm down and focus on the present moment. Try to monitor your breathing, noticing how it changes. When you breathe deeply, how does it feel? How does your body react to this? This exercise will help you reduce your anxiety levels and think more clearly.

7. Let’s perform progressive muscle relaxation

This exercise helps to relieve tension in the body, which is characteristic of moments when you are experiencing anxiety, as well as mentally relax. Find a quiet, secluded place to sit or lie down comfortably. First, strain your leg muscles for five seconds, then relax them. Gradually move upward, pulling your abdominal muscles, then your arms, shoulders, and face. Also, “freeze” for a few seconds in tension, and then relax. This exercise helps not only to reduce anxiety but also to improve awareness of your body.

8. Pay attention to the smells

During the day, try to notice the smells around you. It can be the scent of food, fresh air, or flowers. And if you encounter an unpleasant odor, just let it go. This practice helps to develop your sensory awareness and distract yourself from disturbing thoughts. Try to remember the smells you smell and think about what emotions they evoke. This will help you become more attentive to the world around you and improve your ability to concentrate.