Hacks to Reduce Anxiety

 

Here are neuroscience- and psychology-based techniques, including physical actions like Havening, that are known to help reduce anxiety by engaging the nervous system, brain chemistry, or cognitive patterns:

1. Havening Touch (Amygdala Depotentiation Technique)

  • What it is: Gentle self-touching (stroking arms, hands, or face) combined with positive visualization or distraction.
  • Why it works: Engages delta brain waves and activates sensory input to reduce amygdala activity, helping “depotentiate” trauma or anxiety-encoded pathways.
  • Use: While recalling a distressing memory, apply slow, gentle touch and repeat soothing words or count.

2. Bilateral Stimulation (from EMDR)

  • What it is: Alternating left-right stimulation (e.g., tapping knees or shoulders, moving eyes side to side).
  • Why it works: Helps the brain process and integrate distressing memories and reduces emotional intensity.
  • Use: While thinking of an anxiety-provoking event, tap your thighs left-right-left-right rhythmically.

3. Vagal Nerve Stimulation Techniques

The vagus nerve helps switch the nervous system from fight-or-flight to rest-and-digest mode.

a. Deep Slow Breathing (5-7 breaths per minute)
b. Humming, Chanting, or Singing
c. Gargling with Water
d. Cold Water Splash or Holding Ice Pack on Face

  • Why it works: Stimulates the vagus nerve and parasympathetic system, lowering heart rate and calming the brain.

4. Tapping (EFT – Emotional Freedom Technique)

  • What it is: Tapping acupressure points while voicing affirmations or feelings.
  • Why it works: May reduce cortisol levels and deactivate fear responses.
  • Use: Tap side of hand, then sequence of points (e.g., eyebrow, side of eye, under eye, chin, collarbone).

5. Somatic Grounding Techniques

  • Examples:
    • Push your feet into the floor firmly.
    • Grip the edge of a chair.
    • Describe textures of objects around you.
  • Why it works: Shifts attention away from anxious thoughts to the present moment through body and sensory input.

6. Orienting (Polyvagal-Informed)

  • What it is: Slowly scan your environment with your head and eyes, noticing colors, light, shapes.
  • Why it works: Signals to the nervous system that you are safe and not under threat.

7. Self-Compassion Touch

  • Place hand on heart, cheek, or give yourself a gentle hug.
  • Why it works: Activates the brain's caregiving system (oxytocin release), reducing threat and shame.

8. Box Breathing (Used by Navy SEALs)

  • How: Inhale 4 sec → Hold 4 sec → Exhale 4 sec → Hold 4 sec.
  • Why it works: Balances oxygen and CO2, regulates nervous system.

9. Interoceptive Awareness Training

  • What it is: Tuning into internal body signals like heartbeat or breath.
  • Why it works: Improves body awareness and reduces dissociation or overthinking
Chatgpt 2025 with my prompt, liz robillard

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