Got Anxiety? Check out these 5 quick tips!
Seems like anxiety is quite a buzzword these days. I hear it being thrown around more and more with clients, friends, family, etc. It is no surprise as our fast paced, go go go society normalizes overworking, overscheduling, overcommitting and simply overdoing. As we are shifting into more of a sense of normalcy with vaccines widely available and some people being comfortable being much more out and about since the start of Covid-19, the calendars are filling up for many. Especially after many have spent LOTS of time at home, this shift in daily activities, seeing more people socially, returning to work/school for some can heighten levels of anxiety for many. If you or someone you know is struggling with symptoms of anxiety, here are 5 tips and tricks that can help regulate your mind and body… all in two minutes or less!
1. ONE Mindful minute: take one minute (yes, just 60 seconds!) to ground yourself into the present moment. Take a deep breath in and simply notice what is going on- what is on your mind? Your surroundings? Simply place your hand on your heart, notice what comes up, without judgement, and let yourself fully be in that moment.
2. TWO sided progressive muscle relaxation: take a few moments to tense and relax your muscles. Start with your toes on both feet- tense them, hold, and relax. Next move to your feet, ankles, calves, and so on. Tense.. hold.. relax. If you have more time, once you reach your head, go back down to your toes again.
3. My safe THREE: close your eyes and think of three (people, places, things) that bring a sense of peace, calmness, safety. This could be a special person in your life, including loved ones or a beloved teacher, a specific place such as a favorite outdoor spot or place in your home, or an item that has sentimental value to you. Simply close your eyes, and think of your safe 3. Visualize them in your mind, and notice what comes up for you.
4. FOUR-7-8 breathing: Take a deep breath in through your nose for a count of 4, hold for a count 7, slowly release through your mouth for a count of 8. This is a favorite breathing tip- it is especially good for insomnia and slowing down a racing heart!
5. FIVE senses grounding: Take a few moments to notice… 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste. This grounding exercise really brings you into the present moment, and can be done anytime, anywhere.
Try one or two of these techniques to see what resonates for you. Its nice to have a “go to” technique to use on the regular (say- first thing in the morning and right before bed to get into a habit), so that when you ARE feeling activated, you can use your preferred strategy and your body will begin to remember the experience that goes along with it 😊