Looking for ways to manage anxiety

Hello Amos,

There are some ways to manage anxiety.  Both in the moment and preparation.

For in the moment, grounding exercises are helpful. An example is, looking around where you are and identifying five things that are blue, four things that are red, three things that are green , two things that are yellow, and one thing that is white will bring your breathing back to normal and distract you from your thoughts and feelings. Another grounding exercise would be to say 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.  Also, another way to cope with anxiety in the moment is to get an ice pack from your freezer and put in your forehead for 30 seconds and breathe deeply in and out.  Square breathing can be helpful too. This is when you breathe in four 4 seconds, hold for 4 seconds, breathe out for 4 seconds, and then pause for 4 seconds. Then do this a few times.   

For preparation, meaning things to do on-going to prevent a panic attack and intense anxiety is: meditate for at least five minutes a day. There are many free apps you can get.  Also, exercising daily helps for at least 30 minutes, such as walking. Making sure to get enough sleep is important as well as having a balanced diet.  Regular weekly individual therapy is helpful to process the source of the anxiety.  Spending enough time with friends/family doing activities is important for your wellness and can reduce anxiety. Taking enough time for yourself and doing activities you enjoy is significant.  

These are some ways to manage anxiety both when it occurs in the moment as well as how to reduce and prevent intense anxiety and a panic attack.   Both grounding exercises and building healthy habits can make a significant difference in how you feel. 

Keeping a tracking journal will help you to see any patterns too.  Everyday at the end of the day, rate your anxiety on a scale of 0 to 10 (0= no anxiety at all and 10=very intense anxiety).  Then write one or two sentences on what the day was like.  

Becoming mindful of your body and mind will be helpful in reducing anxiety.  All of these exercises will help to manage anxiety.