Finding Calm: Techniques to Manage Anxiety

While anxiety is a common experience, its symptoms can be overwhelming.  You might be experiencing racing thoughts, difficulty sleeping, feeling restless or on edge, or constant worry. In this blog, we will explore some techniques that can help you feel more in control and create some calm in the chaos. 

The Power of Breath 

Deep breathing, or grounded breathing, can be a very powerful tool in managing your anxiety.  Often when feeling anxious, you can have the tendency to hold your breath or breathe shallowly.  Here are a few different breathing exercises that can help slow you down and make you feel more in control. 

4-2-6: Inhale deeply through your nose for 4 counts, hold for 2 counts, then exhale slowly through your mouth for 6 counts.  If a 6-count exhale is too difficult just ensure your exhale is longer and slower than your inhale. Repeat three or four times, as long as it’s comfortable. 

Box Breathing: Inhale deeply through your nose for 4 counts, hold for 4 counts, exhale through your mouth for 4 counts, then hold for 4 counts.  Repeat repeat three or four times, as long as it’s comfortable. 

Release Breath: Inhale deeply through your nose. Hold for a second or two, then forcefully exhale, throwing your arms up and, if you are comfortable, let out a yell, or a growl, or just an audible sound of release.  It feels silly, but this is so helpful to release those stressors.  

Muscle Relaxation 

When we feel anxious, the muscles throughout our body can contract causing feelings of tension and even pain.  Consciously relaxing the muscles can provide relief and a sense of calm.  

Progressive Muscle Relaxation: This technique involves intentional tensing and releasing muscles throughout your body.  Sit or lay in a comfortable place.  Start by tensing the muscles in your feet and then releasing them.  Work your way up your body slowly tensing and releasing each muscle group. 

Body Scan: Sit or lay in a comfortable place.  Start at the top of the head and slowly scan each part of your body.  At each body part, notice if you feel any tightness or tension and work to consciously relax it. This could be by releasing the muscle, by doing a small stretch, or even just shifting its position.  Work your way slowly down the body until your reach your feet.  Once completed, take a few deep breaths and you should feel a noticeable sense of relaxation. 

Grounding 

When feeling anxious, it is helpful to find ways to connect to the present moment. 

One technique, called 5-4-3-2-1, is a way to use your senses to focus on your surroundings.  Wherever you are, look around at your environment.  Notice 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This will help bring your mind back into the here and now. 

These techniques can be used anytime and just about anywhere. Take some time to experiment and find ways to incorporate them into your daily routine. 

If you find anxiety is getting in your way, our therapists at Renewing Hope Family Counseling are here to help!  Reach out to find support and learn new coping skills.