Relieve Anxiety Today
Anxiety takes many forms: racing thoughts, dread, excessive worry, panic, and loss of sleep. For some, it can even manifest physically by impacting the GI tract. Once anxiety strikes, it can feel overwhelming and hopeless.
Generalized Anxiety Disorder is one of the most common mental health conditions. It is treatable with therapy and at times, medication. Anxiety happens when our brain moves into overdrive during times of real or perceived danger. Triggers to anxiety can be related to stressors in the past that impact the present. Therapy can help identify triggers to anxiety and to develop coping skills to use during times of distress.
Grounding techniques provide solid ways to remind your nervous system that you are safe and in the moment of today. Common strategies to help relieve anxiety include journaling, calling a friend, reducing or eliminating caffeine, and meditation. A sense of calm can be achieved by using your senses. Mindfulness skills help connect your five senses with a sense of safety.
4 NEW COPING SKILLS FOR RELIEF FROM ANXIETY:
Walking outside can help expel the extra and unwanted energy anxiety brings. While you’re outside, notice the breeze and the feeling of the outdoor temp on your skin. Movement of any kind can help break loops in thinking and help your body find some calm. If you’re unable to get outside, try jumping jacks, moving your arms in big circles, or any other movement you can do indoors.
Wet Your Face.
If you experience panic attacks that lead to hyperventilation, getting your face wet can help reset your breathing. Turn on the kitchen sink and stick your face straight into the stream of cold water. Make sure you don’t turn your face upward to avoid getting water up your nose. Another method is to dunk your face into a large bowl of cold water.
Pet A Pet.
The act of petting an animal has amazing effects for both of you! The next time you experience anxiety, get close to your furry friend and begin to feel better. Take slow, deep breaths while noticing the texture and softness of your little buddy’s fur. Talking to your pet will produce a sense of connection which also has a calming effect.
Snuggle A Weighted Blanket.
Getting under a weighted blanket brings a sense of security along with relief from the symptoms of anxiety. The heaviness of the blanket gives deep pressure that feels reassuring and combats restlessness. Look for ones that are covered in soft fabric for added sensory comfort.
And don’t forget to breathe! Deep breathing provides the most basic and soothing method for moments that feel overwhelming. This suggestion is not new, but it is one of the most effective ways to combat anxiety. Deliberate, slow breaths break up body tension and delivers oxygen to the prime anxiety zone- your brain. Find a quiet, safe place and get comfortable. One technique to try is to breathe deeply through your nose, down into your belly, and slowly exhale through your mouth. Click here for more examples of deep breathing exercises.
If you or a loved one is in need of support, Low Country Counseling offers specialized therapy for Individuals, Moms, Couples, Families, and Teens. Contact us for any questions you need answered or to schedule an appointment. Help is available. You are not alone!
Hope Starts HERE.