5 Techniques to Relieve Anxiety

Hailey Kean

Anxiety can be extremely draining and inhibiting, especially if you have an anxiety disorder, where your anxiety persists and even worsens over time. Often, anxiety happens at times and in situations where we feel there's not much we can do, and we end up trying to force it away or ignore it...which can ultimately end up making things worse. But there are better ways to cope with anxiety. Some suggestions are presented below. Even if anxiety is not something you deal with, please keep reading. You might be able to help someone else who is struggling and does not know how to cope.

1. Be aware of the present

Take notice of the phsyical: your breaths, your weight on the chair, the feel of your clothes against your skin, the smell of the air...work with your present sensations to help calm your nervous system. Your mind is made to interpret the signals being sent to it in real time, bringing awareness to your actual current state, instead of grasping around at scattered worries that plague your subconscience.

2. Practice measured breathing

Try to relax the limbs and shoulders before beginning. Sit or stand somewhere that you are comfortable, and relax the jaw. Inhale slowly, allowing your stomach to expand, counting to four as you do so. At the apex of the breath, pause for a moment. Then release the breath, exhaling slowly, counting to seven. Repeat these motions for a few minutes. If you would like, place your hands on your stomach so that you can feel your breath.

3. Find a focus object

This technique involves choosing an object in your surroundings on which to focus all your attention. Ensure that it is in clear view. Look at the item and begin taking as much mental notes as possible about it. What is its shape, color, size, patterns? For example, if you choose a house plant...you may notice that its leaves are thin and long. The stems are knotted from base to end. The leaves are lime green, but there is a particular leaf that is torn and beginning to brown around the edges. There is a gentle breeze that's causing the leaves to quiver on their branches. Focus all of your attention on the object, taking it away from your anxious thoughts.

4. Ground yourself physically

The sensation of fear and anxiety feels like a loss of control. Grounding or rooting yourself in the present is a technique for regaining control and stability. A technique to combat this is to get barefeet, and picture a tree whose roots are growing deeper and deeper into the earth. As you do this, be aware of your own feet on the ground, and the sensation you feel in their nerves. You can spread your toes to increase the surface area of your feet that are in contact with the floor. Walk across various textures, feeling the different sensations under your feet - grass, carpet, concrete, tiles etc. - staying aware of the sensations in your feet.

5. Try acupressure for stress relief

You can read how in my acupressure post.

Anxiety can be really draining to deal with, and it's an issue that's quite more common that most realize. In fact it's so prevalent that many are becoming desensitized to it. But it's real and it's terrifying. I can only hope that these tips will be able to help someone who is dealing with the frustration of anxiety. Until next time.

Stay peaceful.

Lexxie