Anxiety can take control quickly. We can all use some tools to help. Here are twelve tips from an anxiety therapist in Oregon to help ease anxiety.
Tip #1 on Easing Anxiety — Slow Your Breathing:
Shallow, quick breaths are the friend of anxiety and the enemy of calm. You will want to fill up your lungs and your belly with each breath you take. To decrease anxiety, breath in through your nose for five seconds. Then, hold for two seconds. Finally breathe out for another five seconds.
Tip #2 on Easing Anxiety — Lotion Your Hands:
Fill your hands up with six-ten pumps of lotion and start rubbing it into your hands. Does this sound like a lot of lotion? If not, then you’ll want to add some more pumps. This will get your body activated and slow down your mind. This is key to emotion regulation and fighting anxiety
Tip #3 on Easing Anxiety — Gratitude Journal:
Anxiety preys upon our fears and sucks into the negative. Writing down the things that we are thankful or grateful for gets us out of that headspace. And it doesn’t have to be something dramatic. Writing down what we are thankful for a paper and pen can do the trick to building emotion regulation skills. So, find that paper and pen and make a list of three to five things you are thankful for.
Tip #4 on Easing Anxiety — Hunt for the Good:
You won’t always have a Gratitude Journal with you, and not everyone enjoys writing. In these cases when you need to relieve anxiety, reflect on the good things that are happening right now in your life. What did you have for breakfast? Who are some people that you love? Who are some people that you love? What compliments have you received? What compliments have you given? What are some beautiful sights you have seen today? Be on the hunt for the good and happy things in your life and take a moment to be grateful for them.
Tip #5 on Easing Anxiety — Hold and Sway:
This is one easy way to get your body involved that has a soothing effect. Wrap your arms around your body like you are giving yourself a hug and sway gently from left to right. You can even include the faint humming of a favorite song. It may feel a little odd. This movement from an anxiety therapist can help provide a calming sensation when anxious.
Tip #6 on Easing Anxiety — Call A Friend:
Friends are great! Having people to talk and laugh with can be an amazing help in lessening anxiety. Shared experiences and conversations are ways to help you to know you are not alone.
Tip #7 on Easing Anxiety — Play Catch:
Grab a little ball or crumble up some paper and begin to toss it from your right hand to your left hand. These emotion regulation skills can even occur with a friend.
Tip #8 on Easing Anxiety — Muscle Relaxation Exercise:
If you’ve got a little bit of time and space, I would suggest finding a muscle relaxation exercise. You will tighten up certain parts of your body before releasing the tension. Breathing is also a big part of this exercise…and I am a big fan of breathing!
Tip #9 on Easing Anxiety — Mindful Meditation:
Tip #10 on Easing Anxiety — Go for a Walk:
When your mind sends your body into a fight or flight position, light exercise can help to lessen that anxiety attack. Go for a walk. Do some pushups. Try some yoga. Whatever emotion regulation skills that will get your body moving can ease that anxiety experience.
Tip #11 on Easing Anxiety — Breath in Some Lavender:
Some anxiety therapist suggests lavender to help ease anxiety. Lavender has many properties to support your mind and body. Maybe it's not lavender for you. Whatever it may be, find a scent that you enjoy and break it out when you begin to feel an increase in anxiety. (Mine would be the scent of a baseball field right after getting the grass cut.)
Tip #12 on Easing Anxiety — Suck on the Sour:
I got this tip from Dr. Tara Sanderson. When you are feeling an increase in anxiety, stick a sour candy into your mouth. Make sure it is something that requires some time to melt away. Warhead candy is one of my favorites. What is yours?
These are a few quick tips that can be helpful when you begin to feel anxiety rise. What are some other ideas that you have?
Anxiety Treatment in Portland, OR At Wellspace Counseling Can Help You Regain Hope!
Are you needing a space to share some of the stresses that can come with life? Or perhaps you are looking to find tools to help you manage the emotions of anxiety and overwhelm.
Wellspace Counseling is located in Tigard, Oregon, and serves the cities of Tualatin, Lake Oswego, Tigard, and others in the Greater Portland Metro Area. To find more information about Wellspace Counseling visit www.wellspacepdx.com.
OTHER COUNSELING SERVICES
Emotional regulation is not the only benefit of receiving therapy at Wellspace Counseling in Tigard, Lake Oswego, Tualatin, and throughout Portland, Oregon. Some other services you might be interested in include: