Tools to Manage Anxiety

Anxiety can be uncomfortable or on the other end of the spectrum, downright scary. Here are a few tools you can try to begin to manage your anxiety. Feel free to experiment and take note of what works and doesn't work for your body!

Orientation: Drop into the present moment by orienting yourself to the cardinal directions if you can sense them, where is the sun/moon, any doorways/exits, and the feeling of whatever is contacting your body.

The Long Exhale: A longer exhale than inhale sends a signal to your nervous system that you're ok. Count a comfortable in-breath, and then a few beats to the exhale. Repeat until you find a rhythm that works for you. Common counts are 1-2-3-4 inhale, 1-2-3-4-5-6 exhale.

Ground yourself in the present moment. Remind yourself that all power resides in the present, not the future or the past. So much of life consists of what we repeat during our days, so take this opportunity to make the kindest choice for yourself today and cut a new path.

Havening: Another way to send a signal through your vagus nerve to your brain that you're not actually in a dire circumstance, and your nervous system can shift into Rest & Digest mode. Imagine the way you'd touch a baby's face, light and gentle, and run those baby face fingertips over your forearms and across your cheeks.

Bonus: Get to know your inner geography by making a mental (or written) note of the types of situations that give you anxiety. Are they time-related? Fearful of others' disapproval? Worries of abandonment or rejection? Feeling misunderstood or overwhelmed? Once you've got that down, notice the maladaptive coping strategies you turn to in order to avoid those feelings. Hop on instagram? Call someone? Start cooking, cleaning or exercising? Refrain from eating, zone out to a show? From this place of insight, you now have some more options. You can indulge as usual, or begin a new path by 1.) naming the emotion 2.) finding it in your body 3.) Allowing the emotions with no judgement or attempt to fix/change 4.) Nurturing yourself through loving acceptance, breathing practice, mantras/affirmations, communicating with that anxious part of you, and many other techniques.

As always, if your anxiety feels like too much to handle on your own, reach out to a mental health professional for support. We are here.