The following techniques can ease anxiety and help you to cope through a difficult day. Don’t wait for a difficult day to arrive before practising these techniques, as you want them to become second nature.
As you go about your day, notice when feelings of anxiousness, worry, stress or tension arise and immediately use one of the following:
1. 5,4,3,2,1 Mindfulness Technique: This is an easily accessible technique to ease anxiety and manage stress by focusing on your senses and grounding you in the present moment. It can help to divert your mind from anxious thoughts or stressors. It trains your mind to pay close attention to your surroundings, which improves your focus and concentration.
The 5-5-3-2-1 Mindfulness Technique helps to improve emotional regulation and enhances self-awareness. Begin by looking for 5 things that you can see. Wherever you are, mentally note 5 things that you can see; 4 things that you can touch such as your hair, chin, hands or arms (in fact stroking your arms is a BONUS 'ease anxiety technique'); 3 things that you can hear, such as birdsong, wind, a car, the sound of machinery, a clock, the creak of your seat. Next notice 2 things that you can smell like freshly cut grass, oranges, peppermint, chocolate. Lastly find 1 thing that you can taste, perhaps a fresh piece of pineapple.
Please remember that your mind doesn't know the difference between what you vividly imagine and the truth. All truth is perception anyway, so you might as well train your mind with helpful habits ease anxiety and stress.
2. The 4,4,4,4 breathing exercise: Also known as box breathing or square breathing involves inhaling, holding your breath, exhaling, and holding your breath again, each for a count of four. Regular practice of this technique can help strengthen your lung function and improve your overall respiratory health. This technique is designed to help balance the autonomic nervous system, which controls functions such as heart rate and digestion. By concentrating on your breath, you can help to clear your mind and improve your focus and attention.
3. Power Posture: Also known as power posing, involves adopting body positions that are open, expansive, and take up space. Benefits include: increased feelings of confidence and power, which can help ease anxiety and stress. Research has shown that adopting power postures can increase levels of testosterone and decrease cortisol. It can help to improve mood and enhance performance, improve body language signals and increase resilience to stress.
Power Posture Instruction
The Wonder Woman: Stand tall with your feet hip-width apart. Place your hands on your hips, roll your shoulders back and lift your chest. Hold this pose for two minutes.
The Superman: Stand tall with your feet hip-width apart. Extend your arms out in front of you, parellel to the ground, with your palms facing down. Hold this pose for two minutes.
The Victory Pose: Stand tall with your feet slighly wider than hip-width apart. Extend your arms up into a V shape as if you've just won a race. Hold this pose for two minutes.
Power Posture Pose: Straighten your spine, open your chest. Relax your jaw, face and shoulders. Bring your tongue to the roof of your mouth, just behind your front teeth and smile. Adopting a power posture makes it easier to breathe, feel more confident and in control. Your mind in turn recognises these physical signals and responds to ease anxiety.
Remember to breathe deeply and maintain a relaxed face while holding these poses.
If your anxiety feels overwhelming, don't hesitate to seek professional help. With the right tools and support, you can lead a positive lifestyle. Suzi uses proven methods that release anxiety triggers. After an initial assessment, you will be offered a treatment plan. Suzi can see you in person at her seaside practice in Kent (Birchington-on-Sea) or Witherdens Hall Retreat in Wingham nr Canterbury.
Get in touch with Suzi: suzi@rapid-health.co.uk