How to Cope with Anxiety: 4 Techniques
If you are someone who struggles with anxiety and needs help managing it, know that you are not alone. Dealing with anxiety can be a lot for a person, but the good news is there are ways to help combat it.
It is important to understand and become aware of what you are feeling. Know your body; when you begin to feel your anxiety approaching, this might be a good time to practice some of the techniques below.
5-4-3-2-1 Method
The first technique that may help ground you during your anxious state is known as the 5-4-3-2-1 method. Take a deep breath and begin by listing five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This technique allows you to become aware of your surroundings and focus on what’s around you rather than your anxious thoughts.
Square BREATHING
Rapid breathing and irregular heartbeats are a common symptom of anxiety. If you are experiencing these symptoms, you might want to try square breathing to help control your breath. Start by taking a deep breath in. Count to four and hold for four seconds. Exhale for four seconds and hold at the end of this breath. Feel free to draw a square if you find this helps you focus.
Progressive muscle relaxation
Relaxing your body can be a hard thing to do when you are experiencing anxiety. Progressive muscle relaxation is a way to get rid of the tenseness and allow your body to let loose. Start at the tips of your toes and squeeze. Flex the muscles in your body, and count to ten. Repeat this process as you continue to work your way up to the top of your body.
Journal your feelings
When you are feeling anxious, you might find it helpful to track how you are feeling in a journal.
Journaling helps you acknowledge and prioritize how you are currently feeling. Feel free to write as much as you need and take a second to process these feelings. When you are finished, read over what you wrote and self-reflect. Ask yourself questions that will allow you to understand why you were feeling that way. Take this time to connect with yourself and understand yourself better.
Next time you are feeling anxious, we hope you give these techniques a try. Let us know which techniques work best for you in the comments below.