Short-Term Tips For Anxiety
Anxiety can often come out of nowhere due to our brain’s fight-or-flight response - a survival mechanism that can sometimes misfire.
By practising self-soothing exercises, you can begin to retrain your brain to better manage anxiety symptoms.
While it doesn’t always seem easy to do it in the moment, it’s better to have these tips in your self-care toolbox to try out should you need them.
DEEP BREATHING (THE BREATHING BOX)
Inhale deeply through your nose for 3-5 seconds, hold for 3-5 seconds, exhale through your mouth for 3-5 seconds, then finally hold for 3-5 seconds.
Repeat this process as often as you need to. Deep breathing activates your body’s relaxation response, lowering your heart rate and calming your mind, as well as lowering your cortisol (stress hormone) levels. Check out some breath-work apps such @breathwrk to help guide you through some exercises.
GROUNDing TECHNIQUES
Name 5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
Grounding helps bring your mind back to the present moment and reduces anxious thoughts.
PROGRESSIVE MUSCLE RELAXATION
Tense and then slowly release each muscle group in your body, starting from your toes and moving up to your head.
This exercise not only serves as a distraction, but releases physical tension and promotes relaxation.
POSITIVE AFFIRMATIONS
Repeat calming statements like “I am safe” or “I am okay”.
Positive affirmations can help shift your mindset and reduce anxiety.
MINDFUL VISUALISATION
Close your eyes and picture a peaceful place, imagining the sights, the sounds, and smells.
Visualisation can transport your mind away from anxiety-inducing thoughts.
Check out some guided meditation tutorials on YouTube.
Try these techniques next time you feel anxious, and share your own tips with others!
By practising self-soothing exercises, you can begin to retrain your brain to better manage anxiety symptoms.
While it doesn’t always seem easy to do it in the moment, it’s better to have these tips in your self-care toolbox to try out should you need them.
DEEP BREATHING (THE BREATHING BOX)
Inhale deeply through your nose for 3-5 seconds, hold for 3-5 seconds, exhale through your mouth for 3-5 seconds, then finally hold for 3-5 seconds.
Repeat this process as often as you need to. Deep breathing activates your body’s relaxation response, lowering your heart rate and calming your mind, as well as lowering your cortisol (stress hormone) levels. Check out some breath-work apps such @breathwrk to help guide you through some exercises.
GROUNDing TECHNIQUES
Name 5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
Grounding helps bring your mind back to the present moment and reduces anxious thoughts.
PROGRESSIVE MUSCLE RELAXATION
Tense and then slowly release each muscle group in your body, starting from your toes and moving up to your head.
This exercise not only serves as a distraction, but releases physical tension and promotes relaxation.
POSITIVE AFFIRMATIONS
Repeat calming statements like “I am safe” or “I am okay”.
Positive affirmations can help shift your mindset and reduce anxiety.
MINDFUL VISUALISATION
Close your eyes and picture a peaceful place, imagining the sights, the sounds, and smells.
Visualisation can transport your mind away from anxiety-inducing thoughts.
Check out some guided meditation tutorials on YouTube.
Try these techniques next time you feel anxious, and share your own tips with others!
