Things to Perform when Anxious

Anxiety can truly feel uncomfortable under a lot of situations, when one is not able to understand how to manage and handle the situation when anxious.

1. The Self-Awareness Technique

Anxiety tends to make your breathing shallow and rapid, which can escalate the feeling of panic. Deep breathing, on the other hand, helps calm your body and mind by slowing the heart rate and activating your parasympathetic nervous system.

How to do it:

• Sit or lie in a comfortable position.
• Breathe in slowly through your nose for a count of four.
• Exhale slowly through your mouth for a count of six.
• Repeat for several minutes, focusing solely on your breath.

2. The Grounding Exercises

Grounding techniques can help you disconnect from anxious thoughts and reconnect with the present moment. They’re especially useful when you feel like your anxiety is spiraling out of control.

How to do it:

• 5-4-3-2-1 technique: Name 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. This engages your senses and pulls you away from anxious thoughts.

3. Activating Endorphins

Exercise is a natural antidote to anxiety. It releases endorphins, which are the brain’s “feel-good” chemicals. Plus, physical activity can serve as a healthy distraction, giving your mind a break from worries.

How to do it:

• Try going for a brisk walk, practicing yoga, dancing, or anything else that feels good to you.
• Even a short burst of activity like stretching or a quick walk around the block can make a big difference.

4. Applying (CBT)

CBT is a highly effective tool for challenging the negative thought patterns that fuel anxiety. It helps you reframe irrational thoughts and replace them with more balanced, realistic ones.

How to do it:

• Notice when you’re having anxious thoughts.
• Ask yourself: “Is this thought true?” “What’s the worst-case scenario, and how likely is it?”
• Challenge negative thoughts with more rational alternatives, like “I can handle this situation, even if it’s uncomfortable.”

5. The Enhancement Meditation

Mindfulness encourages being fully present in the moment without judgment. This practice helps you break the cycle of overthinking and anxiety, enabling you to focus on your surroundings rather than what-ifs.

How to do it:

• Sit comfortably, close your eyes, and focus on your breath.
• If your mind wanders, gently bring your focus back to your breath.
• Start with 5 to 10 minutes each day, and gradually increase the duration as you become more comfortable.

6. The Visualization Exercise

Visualization can help reduce anxiety by shifting your mind away from worry and focusing it on something positive or peaceful. Visualizing a calm, safe space can help you feel more at ease in anxious moments.

How to do it:

• Find a quiet place to sit and close your eyes.
• Imagine a peaceful place, whether it’s a beach, a forest, or anywhere that feels calm.
• Picture yourself there in vivid detail feel the sensations, hear the sounds, and fully immerse yourself in that space.

7. Self Journaling

Writing down your thoughts and feelings can help you process what’s going on inside your head and offer a release for pent-up anxiety. Journaling can give you perspective on yourworries and help you recognize patterns in your thoughts.

How to do it:

• Set aside 10 to 15 minutes each day to write freely about your thoughts.
• Don’t worry about grammar or structure; just let your mind spill onto the page.

8. Self-Compassion

Being kind to yourself is key when managing anxiety. Often, we’re our own harshest critics, which only fuels stress. Learning to treat yourself with the same care and compassion you’d offer a friend can significantly ease anxiety.

How to do it:

• When you feel anxious, practice self-talk that’s gentle and understanding: “It’s okay to feel this way,” or “I’m doing the best I can.”
• Take breaks, indulge in self-care, and celebrate small victories along the way.

Final Thoughts

We at Mentoring Minds Counsellors understand that dealing with anxiety isn’t always easy, but the good news is that it’s manageable with the right techniques. The key is to find what works best for you and to make these practices a regular part of your routine. It’s also important to remember that it’s okay to seek professional help if your anxiety feels too much to handle on your own. You don’t have to navigate it alone, and with the right support and strategies, you can reduce its grip on your life.