I want to start by saying this will not "cure" your anxiety. These tips will, however, give you some relief at the moment.
I find that when I read through things like this I'm like "yeah, yeah, yeah... oh sure, I'll try that sometime." My request is that after you read each of these you give each anxiety tip a try. Yes, even if you don't feel anxious right now. If you're wired anxiously like I am you probably don't even notice the low-level anxiety you have on any given day because you're used to it as your baseline. These tips help that baseline anxiety as well as those uncomfortable moments when anxiety is building or peaking.
Anxiety Tip #1:
When I mention breathwork or meditation to clients with anxiety it's almost always met with "but I can't shut my mind up!" or "I can't make the time." I get it. Part of my anxiety includes lots of thoughts all the time. Having fast thoughts makes me feel busy + hurried inside. That pushing feeling isn't always merited. Just because I FEEL rushed doesn't mean I AM rushed. You're reading this so you have time. Don't come up with excuses. Right, this second I want you to breathe in for 4 seconds.
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Then hold it for 4 seconds.
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Then exhale for 8 seconds.
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Hold
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In
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Hold
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Out
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Hold
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I do 3 to 5 of these and no matter how loud my anxiety is, I always feel at least a little better
Anxiety Tip #2
Next, let’s talk about something that’s going to sound like B.S. but isn't. The reason this works is that it provides bilateral stimulation across the midline of the body. Give yourself a hug across your chest. Link your thumbs so your hands are like a butterfly shadow puppet. Your left middle finger should be on your right collarbone and your right middle finger should be on your left collar bone.
Keeping your thumbs linked tap one hand then the other, slowly, for at least 30 seconds.
I know, it sounds like nonsense, but give it a try right now and see what you think.
Anxiety Tip #3
Allow a little space between your feeling and the observation of your feeling. Hang in there with me- I know that sounds obtuse. This works best with an example.
"I'm so anxious!" can become "I'm feeling anxious." See how it feels slightly less intense? Then "I notice I'm feeling anxious.” A little more space!
It keeps us from fusing with our experience as if it's the one and only truth. And it’s easy. There’s not a lot in the therapy world that’s actually easy so I’m a big fan of incorporating and teaching all the easy things I can find.
Anxiety Tip #4
Change environments. You don't have to move to another state or anything, just get out of the room you're in. Go outside if possible. Just a walk around the block can get your mind unstuck by providing different stimulation. If it's raining buckets outside, brutally cold, or miserably hot, go into another room. Get out of bed or off the couch or out of the kitchen. Just physically, momentarily remove yourself from the place you’re feeling anxious in.
Anxiety Tip #5
Remember all 5 senses. When we're anxious we're often so in our head, we forget about the parts of our bodies we can control.
Let’s start with touch-- can you feel your toes right now? That's one of the first right things I do. I push my toes against my shoes or the floor until I can feel each toe without applying pressure.
Sight-- How many primary colors do you see? How many secondary? What is your favorite color of all the colors around you?
Hearing-- How many different sounds can you hear? If you're outside can you hear anything from inside? If you're inside can you hear outside?
Smell-- What, about smells? Can you smell your deodorant or perfume? BO? (no judgment) What about food smells, nature smells, pet smells?
Lastly taste. Can you taste the last thing you ate or drank?
As I said in the beginning:
These anxiety tips are to get you through hard moments. They won’t fix why you're anxious. That's the best you're going to get with anything on the internet. Reducing your anxiety takes more work than implementing a few tips that took you a few minutes to read. You're more complex than anything Tic Tok will teach you.
BEGIN ANXIETY TREATMENT IN North Carolina TODAY!
I hope these anxiety tips are helpful to you. If you're looking for specialized anxiety help, anxiety treatment can help you experience peace. If you're ready to dive into that work, give us a call. We would be honored to help you. Online therapy can help you feel you have better control. Our North Carolina counseling practice includes your anxiety therapists Elaine and Allison who specialize in anxiety treatment. To start your online therapy journey, whether in our Asheville office or online anywhere in North Carolina, follow these simple steps:
Meet with one of our caring anxiety therapists, Elaine or Allison
Begin equipping yourself with healthy anxiety coping mechanisms.
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We provide effective online therapy anywhere in North Carolina or at our Asheville counseling practice. Our therapists can help with anxiety and eating disorders. We specialize in working with teens and women who are looking to break free from their struggles. We offer specialized mental health services at the Asheville Eating Disorder Treatment Center which includes anxiety treatment, counseling for teens with eating disorders, and eating disorder treatment for adults. If you’re ready to experience relief, we are here to help you!