3 tips to reduce anxiety and lower stress instantly

Here are three of my favorite tips to deal with fear, anxiety and stress in the moment.

Before we dive into these tips, I’d like to point out that these tips are quick fixes that help you deal with the anxiety in the moment—which is great and will help you do what you need to do then and there. But later on you might want to take more time to deal with these fears or stressors in a way that solves the root cause and helps you heal or overcome the underlying problem.

For now, here are three practical tips you can apply right away:

 1. Activate the parasympathetic nervous system

I live alone. So one night when I heard a loud bang I sat up straight in bed, heart hammering in my chest. What on earth had happened? Did someone break in? I looked at the clock and saw it was 11.30pm—a bit early for a burglar.

I racked my brain to see what could’ve fallen to make such a noise. I even went up to my office to check whether the large plant had perhaps toppled over. It hadn’t. So I went back to bed but was obviously wide awake. I needed to release the stress from my body, so tried a technique I had stumbled upon earlier to help soothe your body, and it helped calm me down after a few minutes.

This is how it works:

Place a hand on your chest, palm flat, and stroke straight down to your belly. Then have your other hand ready and resting on the top of your chest and start sliding that hand down right before your other hand leaves your belly—so it becomes a circular motion. Make sure one hand is touching your chest at all times. Find a calm rhythm and let your body be soothed. Do this for a couple of minutes until you feel calmer.

There’s a reason mothers stroke their baby’s chest in a similar fashion to help them settle. The parasympathetic nervous system controls the body’s ability to relax. Something that was very much needed for me in order to be able to fall back into sleep. And something you can now consciously use as well.

2. Breathe deeply

Give yourself a moment to stop whatever it is you’re doing and place a hand on your lower belly. Breathe in deeply towards your hand and see if you can breathe into your belly. This might take a few tries. When you’re anxious your breath is likely shallow and stuck in your chest. 

“Fear is excitement without the breath” – Fritz Perls, founder of Gestalt Therapy.

The first time I heard this quote was when Jim Carrey mentioned it and this idea opened a world of possibilities for me. What if whenever you felt fear you simply had to start breathing deeper and transform your fear into excitement? Or what if you mistook what I call scary excitement for fear? The opportunities are endless!

Of course, this won’t work in the instance I described above when there may be a real cause for alarm. But what if your fear to give that speech or go on that rollercoaster is scary excitement? It’s worth a try! Next time try deepening your breath and make sure your body is receiving more oxygen.

If you’re looking for more inspiration from Jim Carrey, you may enjoy his Commencement Address that I’ve added to my “Things that make you go Oomph’ page here. (Scroll down on that page.)

3. Diffuse essential oils

The act of smelling, olfaction, is unique, because it is the only sense that goes directly into the brain—into the limbic system. Our emotions are rooted in the limbic system which explains why fragrances can have such an emotional impact and instantaneously trigger memories. The smell of lavender brings me back directly to a vacation years ago in France and a specific scent will remind you of the atmosphere of home or a particular person. Research has shown that 75% of our emotions are generated by what we smell.

When olfactory information is received in the limbic system*, neurotransmitters such as encephalin, endorphins and serotonin are released. These are responsible for our appetite, sexual desire, sleep, euphoria, memory and—here it comes—relieving pain and stress.

It’s fascinating that the smell of food alone already starts digestion and that we begin our choice of lovers by unconsciously smelling their pheromones (the scents emitted by our bodies) long before either person has said a word. But I digress.

When diffusing essential oils, the aroma molecules travel through the nose, directly into the limbic system in the brain—the part where our emotions are triggered. At the moment that the scent is received by the limbic system, several parts of the brain are immediately activated—stimulating and balancing the body where needed.

Okay so now you know why diffusing essential oils work. But which oils should you choose? (You can read more about how essential oils work here.)

Essential oils that reduce anxiety**

Lavender

Lavender is the most versatile oil there is. That’s why I usually carry a bottle of lavender oil in my purse. You probably heard of the relaxing properties of lavender.

What’s unique about lavender is that it has normalizing characteristics. This means that when you’re down lavender oil helps cheer you back up and when you’re anxious it helps you relax. In other words: lavender brings you back to balance.

Diffuse lavender with an aroma diffuser or put a drop of lavender on a clay stone or tissue next to you to help you relax. Doing so in your bedroom will help you fall asleep and sleep through the night—perfect when you have a lot on your mind.

You can also take a relaxing bath with lavender to help usher in a good night’s rest. Use no more than 10 drops of lavender in a full bath for an adult. Always mix an essential oil with a neutral bath oil, shower gel or other emulsifier, so the oil will not stay afloat on the water.

As an emergency solution you can massage 1 drop of lavender oil on your temples (each side). This is both calming and soothing. It’s also a great remedy to help alleviate headache.

Tangerine

The smell of tangerine is so cheerful it’s certain to lift you up. Tangerine oil soothes tension, fear and anxiety. It’s also a scent most children love. It combines well with lavender oil to create a lighter fragrance.

Chamomile

Chamomile oil is relaxing and is calming. A great oil to help you relax in case of anxiety such as emotional shock or tension before a surgery.

If you’re not sure which of these oils to use, I’d say use your intuition and your nose. You need to like the fragrance and have a positive (or at least neutral) association with it.

Follow your gut

I suggest you start by trying the technique/tip that speaks to you most next time you’re feeling anxious or stressed. Here are even more tips to lower stress.

I hope you enjoy these practical tips in times of need. Be well and be sure to give yourself the time and space you need to deal with what is. And remember that these are quick ‘in the moment’ fixes that don’t replace the need for professional help.

Need support navigating your life? Iris van Ooyen is your guide to hope when life feels uncertain. In the moments when you feel lost and don’t know where to turn, Iris offers clarity, support, and a path forward. She’s the author of Radiant: How to Have All the Energy You Need to Live a Life You Love. Contact Iris to help you navigate life’s pivotal crossroads with confidence and purpose.

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* Limbic system: The limbic system is situated in one of the oldest parts of the brain. Its different components are involved with emotions, memory, the autonomic nervous system and hormonal system, as well as the primary centres of the brain that control hunger, thirst and sexual desires. This is also the location within the brain where information regarding a scent is processed. 

** Always seek the advice of a professional before using essential oils. This publication is not intended as a substitute for the advice of health care professionals. If you know, or suspect, that you have a health problem you should consult a health professional.