Tips To Reduce Anxiety
Anxiety can trigger physical and mental health problems, but there are steps we can take to overcome the negative effects that may arise.
Focusing on our senses helps to ease anxiety by encouraging us to focus on the present moment. It works by connecting you with each of your five senses: sight, touch, hearing, smell, and taste.
- Look for five things: Look around you and name five things you can see. Say each item out loud.
- Feel four sensations: Focus on your body and acknowledge four things you can feel.
- Listen for three sounds: What can you hear around you? Music, birds, traffic?
- Smell two scents: Take a deep breath through your nose. Name two things you can smell. If you can’t smell anything, think of two of your favourite smells.
- Taste one flavour: Name one thing you can taste and say it out loud. If you can’t taste anything, name one of your favourite flavours.
Try Box Breathing
Box breathing is a simple yet powerful breathing technique that helps to reduce stress and ease anxiety.
Breathe in for four, hold for four, breathe out for four, then hold for four. That’s the essence of box breathing. Close your eyes and get into a comfortable seated position.
- Breathe in through your nose, slowly counting to four. Feel the air fill your lungs.
- Hold your breath and slowly count to four again. Try not to force your airways shut – instead, focus on being still and avoiding breathing air in or out. The aim is to not let any air escape.
- Exhale through your mouth, pursing your lips as you exhale. Slowly count to four. A smooth, even breath out. Make sure you get all the air out of your lungs.
- Hold for another four seconds. Don’t breathe in yet. Just hold.
- Repeat for up to four minutes or until you feel calm.
Anxiety can feel very overwhelming and quite lonely at times. We would like to let you know that no matter what you are going through, you are not alone. Reach out if you need help.
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