Anxiety and stress touch everyone at some point. They present in different ways for different people, and the level of anxiety one feels differs, but one thing is certain: there are strategies to handle anxiety, even if it feels out of control. We have been chatting recently about anxiety over on our Instagram Page, you can check it out here.
Here are our top 5 top suggestions for reducing anxiety and helping you find calm.
1. Come home to your breath
Take deep breaths. Taking a few minutes to focus on your breathing can help to calm your mind and relax your body. Try box breathing …
Breathe in for 4⠀⠀⠀⠀⠀⠀⠀⠀⠀
hold for 4⠀⠀⠀⠀⠀⠀⠀⠀⠀
out for 4⠀⠀⠀⠀⠀⠀⠀⠀⠀
hold for 4⠀⠀⠀⠀⠀⠀⠀⠀⠀
or, 3-4-5 breathing⠀⠀⠀⠀⠀⠀⠀⠀⠀
breathe in for 3⠀⠀⠀⠀⠀⠀⠀⠀⠀
hold for 4⠀⠀⠀⠀⠀⠀⠀⠀⠀
out for 5⠀⠀
2. Use your senses⠀⠀⠀⠀
This can be a powerful tool to help ease anxiety. It can help to distract the mind and gives you focus which will release anxiety. List 5 things you can…
- See
- Hear
- Smell
- Touch
- & potentially taste
3. Exercise
Exercise can increase endorphins, which help to reduce stress and anxiety. Try talking a walk if you feel anxious or if you prefer head to the gym or do some yoga. Any form of movement is useful in this situation. Getting outside and especially in green space and nature can further add benefit here.
4. Practice mindfulness
Taking a few moments to focus on the present moment can help to reduce stress and anxiety.
Mindfulness practices offer tools to anchor yourself in the present and can increase self-awareness. You can grow your ability to be self-aware and mindful. As you become more aware of your inner state, be compassionate with yourself. There are many ways to practice mindfulness. Experiment to find what works best for you. Think about…
- Gratitude journaling
- Guided meditation
- Mindful walking
- Mindful eating
- Yoga
- Mindful observation & reflection
- Full body muscle relaxation⠀⠀⠀⠀
5. Get enough sleep
Adequate sleep can help to reduce stress and anxiety. Make sure to get enough sleep each night. Implement a sleep routine and a morning routine.⠀⠀⠀
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