So many of my clients, and frankly so many of my friends and family, struggle with anxiety to some degree. For many, it varies from day to day, but as you become more self-aware and begin to notice early signs of anxiety, I encourage you to try out some of these relaxation techniques. Just as with anything else, some may be more appealing than others, but you won’t know unless you try!
Deep Breathing
This is the number one way to combat the physiological symptoms of anxiety. As your brain’s fight or flight response goes into overdrive, taking intentional deep breaths slows your body down and recenters it. Two things to help you remember how to deep breathe…4-4-6 and ABC. You want to breathe in through your nose for four seconds, hold for four seconds and breathe out your mouth for six seconds. Practice this for about three minutes. The first minute, focus on Awareness; just be very aware of your body. The second minute, focus on your breath; picture it going in your body and it, along with stress, leaving your body. For the third minute, focus on your core. Picture and feel the breathe going deep into your belly.
Grounding
When intense anxiety, or panic starts to settle in, this is a good time to practice grounding. Grounding is bringing your focus back to reality, to the tangible things in your world. This exercise uses the five senses, so paying attention to what you can see, taste, smell, feel and hear. This is a great one for kids because it distracts their minds.
Mindfulness
I won’t go into great detail here because I have spoken a lot about it before, but click here to read the blog and watch the video with details about mindfulness.
Yoga
Yoga has so many benefits with one of them being reduced anxiety. It really has an all-in-one package deal as it offers exercise, breath work and mindfulness. So many people think it is just stretching, and for those that do, I would especially encourage you to give it a try. Yoga is also especially helpful for those with a trauma story.
Spiritual Disciplines
For those of you who are Christians, or adhere to another faith journey, I encourage you to tap into the spiritual disciplines that result in closer connection to the Spirit. In this crazy, busy world we live in, we rarely take time to slow down and just BE with God or listen to His voice. Contact Us if you need help with how to do this.
Feel overwhelmed or like you can’t do this on your own, contact us to allow us to join you in your journey.
Learn more by watching this video on deep breathing.
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