Updated: Feb 14
These techniques are not cures for an anxiety disorder. They can and will help you to cope through a difficult day. Don’t wait for a difficult day to arrive before practising these skills as you want them to become second nature. You cannot change anything until you become more aware of how you are thinking and feeling.
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 technique will help you in coming back into the present moment. Breathe naturally throughout as you firstly look for things that you can see. Wherever you are, 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 powerfully soothing); 3 things that you can hear, such as birdsong, wind, a car, the sound of machinery, the creak of your seat. Next notice 2 things that you can smell like freshly cut grass, oranges, peppermint, chocolate. Lastly find something that you can taste, perhaps a fresh piece of pineapple.
2. 4,4,4,4 Relax Breathing Technique: When stressed, there is a tendency to hold our breath or take shallow breaths. I call this the 4,4,4,4 Relax Breathing Technique because this breathing exercise turns off the Stress Response and activates the Parasympathetic Nervous System (the Rest & Relax System). Breathe in for 4, pause for peace for 4; breathe out slowly for 4 and longer for 4. Ideally your belly will rise on the inhale and flatten on the exhale.
3. Power Posture: Adopting a power posture will instruct your mind that you are safe and well. Straighten your spine, open your chest. Relax your jaw, face and shoulders. Remember to breathe in through your nose and out through your mouth. Bring your tongue to the roof of your mouth, just behind your front teeth and don’t forget to smile. Adopting a power posture makes it easier to breathe, feel more confident and in control. Your mind in turn recognises these physical messages and responds with greater calm.
With a little practice, it will become second nature to access corrective breathing, that can be a life saver and support you.
If however, anxiety turns into panic attacks, you should not delay treatment because each panic attack becomes a cumulative trigger. You can totally be free from panic attacks and gain huge value from receiving an assessment from an experienced anxiety relief-therapist.
Suzi Tyler has 18 years experience with panic attack anxiety disorders, and has refined methods that can fast track your freedom. After a free initial consultation, she will be able to assess your personal requirement. Suzi mostly works via Zoom, but you can also see Suzi in person at her seaside practice in Kent (Birchington-on-Sea).
Get in touch with firstname.lastname@example.org for your free assessment.