9 Tips for Managing Anxiety
Here are some practical tips for managing anxiety:
Sensory grounding: Focus on 5 items in the room using your 5 senses. For example, describe the color, texture, and shape of an object, or the taste and smell of a beverage. This can help shift your focus away from the anxiety and back to the present moment.
Deep breathing: Take slow, deep breaths to calm your body and reduce physical symptoms of anxiety, such as rapid heartbeat or shallow breathing. Doing this outside while fresh air is hitting your face and sunlight is shining on you can be even more beneficial. Bonus tip, lying down on the grass and looking up at the sky may help even more.
Progressive muscle relaxation: Tense and then relax different muscle groups, starting with your toes and working up to your head. This can help reduce physical tension and promote relaxation.
Cold exposure: Dunking your head in cold water, splashing your face with cold water or going into a cold shower can help lower your heart rate and calm your body.
Mindfulness: Practice mindfulness techniques, such as meditation or yoga, to focus on the present moment and reduce anxiety. Trying a meditation app or following a video for yoga can help if you are new to mindfulness practices.
Cognitive restructuring: Challenge and reframe negative thoughts that contribute to anxiety. Try to focus on more balanced and realistic perspectives.
Exercise: Regular physical activity can help reduce stress and anxiety and improve overall mood. This could be as simple as taking a 15 minute walk daily.
Social support: Talking to friends, family, or a mental health professional can help provide emotional support and reduce feelings of isolation. Make at least 1 social meeting with a friend per week that you initiate in addition to a therapy session per week.
Distraction techniques: Engage in activities that can distract from anxious thoughts, such as reading, listening to music or audiobooks, or doing a puzzle. It's important to find what works best for you and to have a variety of activities to choose from.
If you are struggling with anxiety, consider reaching out to for a free consultation session for help. It’s time to invest in yourself.
