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Fortunately, we can point to simple techniques that neuroscience suggests work effectively to make people much less anxious--quicker than you think.
Here are five of them:
1. Listen to this specially designed song.
I'm putting this first because it's my favorite and I'm still shocked at how well it works.
A decade ago, British musicians teamed up with sound therapists to record a song called Weightlessness that stimulates specific neurological reactions: lower heart rate, lower blood pressure, and reduced levels of the stress hormone, cortisol.
"The song...contains a sustaining rhythm that starts at 60 beats per minute and gradually slows to around 50," explained Lyz Cooper, founder of the British Academy of Sound Therapy. "While listening, your heart rate gradually comes to match that beat."
It's just eight minutes long, and it works like a charm. I first tried it several years ago, and I've kept it bookmarked on my computer ever since. I'll embed a YouTube version at the end of this column.
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