What can I do to cope with anxiety?
 
Relax Your Body with Some Deep Breathing
When we are anxious, we often breathe too deeply and quickly.┬á This kind of breathing can lead to hyperventilation and is linked to our fight, flight or freeze response. To help our bodies know we are not in real danger, we need to activate our rest and digest response. An effective way of doing this is to lengthen the exhale. HereÔÇÖs how:
- Just notice your breath for a minute. Then, begin to exhale a little longer than you inhale. For example, breathe in for a count of 4 and exhale for a count of 6.
- Then try 4x4x6 breathing: Inhale to the count of 4; hold for 4 counts; then exhale to the count of 6.
- Do this for 3 minutes until you begin to feel your body relax.
- Practice 4x4x6 breathing several times a day.
- Get so good at this type of breathing that it becomes a ÔÇ£go toÔÇØ behavior when you feel the first sign of anxiety. This can keep your anxiety from going to a higher level and can even help prevent a panic attack.
- Start by doing this for one minute. Practice often and gradually increase your time each day. Use when you are falling asleep at night.
Relax Your Mind with a Simple Meditation
There are many types of meditation. HereÔÇÖs an easy one thatÔÇÖs great for beginners.
- Find a quiet spot
- Sit in a comfortable position, with your back straight.
- Close your eyes or have a soft gaze Focus on your breath.
- Then begin to count your breaths, one for the in-breath, two for the out-breath and so on until you reach 10. Then start over. No worries if you lose count, just start over with one.
- As you count, thoughts will pop in your head. This is absolutely normal. The trick is to not get tangled up in them. Just observe them without judgment, then let them go. Think of them as clouds drifting by.
- Start by doing this for one minute. Practice often and gradually increase your time each day. Use when you are falling asleep at night.
Ground Yourself
Grounding techniques are exercises that can decrease intense anxiety by helping you become fully immersed in the present. When you are focused on the here-and-now, you are less worried about the past, the future, and the ÔÇ£what ifs.ÔÇØ As you try these exercises, negative thinking may pop up, but just let it go and refocus on the moment.
Center Yourself in Your Body
Move your attention from whatÔÇÖs going on in your head to whatÔÇÖs going on in your body. Notice how your feet feel on the floor. Take note of the weight of your body on your chair. Try to feel your hair on your neck or forehead. Can you feel your eyeglasses on your face? Turn your attention to the rhythm of your breath. If your breath seems short or uneven, lengthen your exhale by using 4x4x6 breathing.
   Use this technique for a few minutes until your anxiety subsides.
Try the 54321 Method
When you are being steamrolled by anxious thoughts and feelings, use this technique to reconnect to the present using your five senses.
Name
- 5 things you can see
- 4 things you can feel
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste. If you canÔÇÖt taste anything, name something you would like to taste. Or just smile.
Consider WhatÔÇÖs in Your Pocket?
Keep a grounding stone, a fidget toy, or some coins in your pocket. Your car keys will work too. When you feel anxiety coming on, bring your attention away from your negative thoughts and feelings and concentrate on whatÔÇÖs in your pocket. Feel the notches on the keys, the texture of the coins, the smoothness of the stone. Turn, twist, and tangle your fidget toy.
