We live in a world of instant gratification. We want it all and we want it now.
Â
I am a licensed therapist and I can’t count how many times a client has said to me “I just want to get rid of my anxiety” (or even how many times I have personally thought this). Unfortunately, there are no quick fixes for anxiety - it is with us for the long haul.
Â
Trust me, this is a good thing. As bad as anxiety feels, it’s really doing us a favor in a lot of ways. It helps us meet deadlines, it gives us motivation, it helps us think through problems. However, there is a difference between appropriate anxiety and debilitating anxiety.
Â
It’s no secret that stress and worry can wreak havoc on our overall health. If you find yourself having decision paralysis, ruminating on thoughts, isolating yourself, and obsessing over situations, then you are experiencing debilitating anxiety. If this sounds like you, then it’s time for you to take the driver's seat.
Â
I’ll offer three easy ways to better manage anxiety. It may not resolve your anxiety immediately, but it can make it more manageable. And like with any skill, the more you practice it, the more helpful it will be.
Â
Skill 1 - Belly Breathing or "Diaphragmatic Breathing”
When we think of working on improving our health we focus on exercise, water intake, and eating healthier. Three things we can’t live without are food, water, and breath. So, we miss such a critical component of improving our health by leaving out our breath.
Â
Deep breathing is an underrated and valuable skill because it is always available to you. You can access this resource at any time. Not only will it help you with your anxiety, but it will also help you feel more in tune with your body - which is essential for mental and emotional wellness.
Â
How does it work?
When we are feeling anxious, our body is preparing for fight, flight, or freeze. This means that our sympathetic nervous system is activated, which is essentially preparing us for action. Our breathing gets shallow to take in more oxygen, our heart rate increases and we get tunnel vision. We can think of our sympathetic nervous system as the gas pedal on a car, revving the body up to take action.
Â
This system can turn on for no reason and some of us are stuck in it. We want to remind the body that it is safe in an effort to regulate our nervous system. When we access belly breathing, we are activating our parasympathetic nervous system which is our “rest and digest” system. We can think of our parasympathetic nervous system as the brake pedal on the car. This allows our nervous system to calm down, so we can get out of our emotional mind and access our rational mind.
Â
How do I do it?
Â
Skill 2 - Grounding Skill 5-4-3-2-1
Anxiety has a tendency to take us to dark places in our mind and oftentimes very far from where we’re actually at. Grounding skills help us keep our feet on the ground and bring us back to the present moment by activating our senses. This particular grounding skill is a mindful distraction because you have to focus on your surroundings and become an observer - which means you’re forced to get out of your ruminating thoughts.
Â
You can also practice this skill when you want to savor a moment. Our coping skills can be used when things are going well, too!
Â
How do I do it?
Find 5 things you can see. Be descriptive with this - don’t simply list items like: clock, tree, shoe, etc. Identify shapes and colors as well - I see a round blue clock, a crape myrtle losing its flowers and a mauve-blocked heel shoe, etc.
Â
Find 4 things you can touch. This could be your skin, the chair beneath you, your bag, desk, paper, soil, or whatever is nearby. Notice the texture of what you touch.
Â
Find 3 things you can hear. This could be the sound of your voice, the wind, cars, music, or the air conditioner.
Â
Find 2 things you can smell. This could be your perfume or cologne, your hair, clothes, a flower, or your coffee - get creative.
Â
Find 1 thing you can taste. This could be gum, your toothpaste, take a sip of a drink, or have a bite of food if you have it.
Â
Skill 3 - Activate Your Dive Reflex
The dive reflex exists in all mammals. The physiological effects of this are primarily studied in dolphins and whales, however, researchers have found that the same reflex exists in humans. When you hold your breath under cold water, your survival instincts kick in which results in your heart rate decreasing and in return, your anxiety begins subsiding.
Â
How do I do it?
Grab a large bowl. Add water and ice cubes. Take a deep breath in and stick your head in the bowl. Try to hold your breath for 30 seconds and come up. Repeat this 3-5 more times until you notice your body responding and calming down.
Â
If you find holding your breath underwater distressing, grab a zip lock bag and fill it with ice or grab a bag of frozen vegetables. Using a paper towel or cloth, hold the ice pack on your face and bend over (we still want to dive here). Hold your breath for 30 seconds.
Â
Other options: Rub an ice cube on your face, take a cold shower, or do a legitimate cold pool plunge!
Â
If you want to read more about the physiology behind the mammalian dive reflex, check out this article from the National Library of Medicine.
Â
Warning: If you have pre-existing heart conditions, please consult with your doctor before trying this. This skill actively lowers your heart rate, which could be dangerous for you.
Â
There you have it! Three skills to better manage your anxiety that you can start practicing today. If you are curious to learn more skills like these or to dive deeper into understanding your anxiety and how you move through the world, reach out to Beacon Psychotherapy today to get started with a licensed therapist!
Â
Follow: @beaconpsychotherapy or visit our website to learn more about our services!