Ever start to do something or go somewhere and feel your heart racing and panic setting in? Most of us suffer from anxiety at different times in our lives and sometimes it can be difficult to manage. Therapy and/or medication may not be options that are available or affordable. Anxiety needn’t be the burden that overwhelms you, however. There are techniques to help manage and/or possibly even eliminate anxiety. Here are some of the most helpful.

Just breathe

Experts will tell you that when we concentrate solely on breathing deeply, it lowers our heart rate and our blood pressure, helping to reduce anxiety. Try finding a quiet place where you can concentrate on slowly breathing in through your nose, deeply and completely filling your lungs, then expelling the breath through your mouth. Visualize a peaceful color or a peaceful scene, like the beach, if it helps. Repeat for two minutes.

Talk about it

Talk therapy has long been shown to help a person cope with whatever stresses and anxieties are problematic. If a professional therapist isn’t an option, talk to a trusted friend or family member. The act of verbalizing eases what can seem overwhelming, even if your listener is simply a sympathetic listener.

Use the 5-4-3-2-1 Method

It may sound silly, but anxiety studies have concluded that this technique significantly reduces anxiety. Look around and find five things that you can see, and count them. What are four things you can touch or feel? Name them. Next, find three things you can hear and two things you can smell, and finally one thing you can taste.

Yoga stress away

Yoga is a way to calm your mind and focus on your breathing and your body, to the exclusion of outside stressors. There are certain yoga poses like Cat-Cow that help specifically with anxiety. Yoga classes are everywhere, but if you cannot take a class, try looking online for videos and instructions as to how to do the yoga poses.

Meditation application

Meditation is a great way to focus your attention on the calming techniques of deep breathing and visualization, in order to reduce anxiety. A recent study showed just 20 minutes of meditation a day cut anxiety by 40%. If you aren’t sure how to get started, there are actually a number of apps available now to help you meditate.