Therapist-tested tools for anxiety, ready to use.
Put Your Anxiety in Slow Motion
One of the most effective things we do in counseling for anxiety is to take a recent experience of your symptoms and begin to make sense of everything that happened in that fast-paced, dizzying moment. By looking back and identifying all the little pieces of an episode of anxiety, you can be better prepared for the next time it tries to visit. I created a simple written exercise to help you try out a modified version of this powerful strategy, you can find it here.
Simple Breathing Techniques
These techniques are easy to learn and can be used any time, anywhere. Bringing awareness to your breath can ground you in the present moment and help your mind hit the "reset" button. It's best to practice these techniques a few times in calm moments before you try them out in the midst of an anxiety whirlwind.
You may feel awkward, silly, or uncomfortable at first--that doesn't mean the tool won't be helpful to you. Try it a few times on different days, doing your best to set aside any self judgement in the process. If these options do nothing for you, that's okay, give yourself permission to move on and try something else.
Super Simple Solutions
Here are a few things you likely already know how to do. Give them a try and see what effect they have on your symptoms of anxiety. If they make a difference, find ways to do more of what works.
Just Press Play
There are thousands of free resources available on YouTube, here is a little sampling to get you started.
One of the most effective things we do in counseling for anxiety is to take a recent experience of your symptoms and begin to make sense of everything that happened in that fast-paced, dizzying moment. By looking back and identifying all the little pieces of an episode of anxiety, you can be better prepared for the next time it tries to visit. I created a simple written exercise to help you try out a modified version of this powerful strategy, you can find it here.
Simple Breathing Techniques
These techniques are easy to learn and can be used any time, anywhere. Bringing awareness to your breath can ground you in the present moment and help your mind hit the "reset" button. It's best to practice these techniques a few times in calm moments before you try them out in the midst of an anxiety whirlwind.
You may feel awkward, silly, or uncomfortable at first--that doesn't mean the tool won't be helpful to you. Try it a few times on different days, doing your best to set aside any self judgement in the process. If these options do nothing for you, that's okay, give yourself permission to move on and try something else.
- Feel Your Breath: Place one hand over your chest and your other hand over your belly, then focus on the sensation of your breath as your chest and belly rise and fall. You can do this seated or lying down, with eyes open or closed. With a little practice, you can even use this technique subtly in a public setting without drawing the attention of others.
- Alternate Nostril Breathing: In this technique, you'll use your fingers to close one nostril at a time as you slowly inhale and exhale. It's remarkable how such a small shift brings a completely different experience of breathing. Learn more here.
- Bee Breath: Here you close your ears and hum to create a unique sound and physical sensation. See what the buzz is about here.
Super Simple Solutions
Here are a few things you likely already know how to do. Give them a try and see what effect they have on your symptoms of anxiety. If they make a difference, find ways to do more of what works.
- Move Your Body: Go for a run, walk, bike ride or do anything else that gets your body in motion. Expending some energy can help your mind and body relax in the moment as well as help boost your mood as the day goes on.
- Scribble It Out: Do a brain dump onto paper (or into a word document). Take all the anxious thoughts swirling in your head and put them into words without filtering, judging, or trying to make any of it sound pretty.
- Change Up Your Soundtrack: Listen to music that makes you feel good or podcasts that inspire you.
- Get Steamy: Take a hot shower or bath to ease tension in your mind and body. Add hot herbal tea, scented oils, or a candle if you'd like.
Just Press Play
There are thousands of free resources available on YouTube, here is a little sampling to get you started.
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Here are three hours of calming nature scenes accompanied with soothing music. All you need to do is watch and listen for as long as you'd like.
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This short guided meditation will help you engage your breath in a few different ways, bringing greater awareness to your body and to the present moment.
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Anxiety Reading
What It's Like to Have 'High-Functioning' Anxiety by Sarah Schuster
A woman shares what it's like to be overwhelmed by anxious feelings on the inside, even when you look calm on the outside.
"High-functioning anxiety looks like...Achievement. Busyness. Perfectionism. When it sneaks out, it transforms into nervous habits. Nail biting. Foot tapping. Running my fingers through my hair."
4 Things Not To Say To Someone With An Anxiety Disorder by Jennifer Rollin
An overview of anxiety symptoms and why some common statements aren't helpful. This resource could be shared with a loved one or as a guide to help you speak more gently to yourself.
"Telling someone with an anxiety disorder to "calm down," is akin to telling someone with allergies to "stop sneezing.""
Mindfulness: A Wonderful Anxiety Cure You Ought to Know by Jordan Bates
A short and sweet description of one man's experiences using mindfulness as an antidote to anxiety.
"I’ve understood for years that anxiety is counterproductive, but knowing it is and actually stopping it from affecting me are two different things. Anxiety inevitably finds us, but rather than allowing it to multiply, we should be quick to recognize it and seek a cure."
A woman shares what it's like to be overwhelmed by anxious feelings on the inside, even when you look calm on the outside.
"High-functioning anxiety looks like...Achievement. Busyness. Perfectionism. When it sneaks out, it transforms into nervous habits. Nail biting. Foot tapping. Running my fingers through my hair."
4 Things Not To Say To Someone With An Anxiety Disorder by Jennifer Rollin
An overview of anxiety symptoms and why some common statements aren't helpful. This resource could be shared with a loved one or as a guide to help you speak more gently to yourself.
"Telling someone with an anxiety disorder to "calm down," is akin to telling someone with allergies to "stop sneezing.""
Mindfulness: A Wonderful Anxiety Cure You Ought to Know by Jordan Bates
A short and sweet description of one man's experiences using mindfulness as an antidote to anxiety.
"I’ve understood for years that anxiety is counterproductive, but knowing it is and actually stopping it from affecting me are two different things. Anxiety inevitably finds us, but rather than allowing it to multiply, we should be quick to recognize it and seek a cure."
Keep Learning and Experimenting
This is just a place to start, there is so much out there to try! I regularly post additional anxiety-related content and tools on my Facebook page that may be helpful to you. And of course, working with a therapist can further support you in your process of finding the resources that will be most helpful to you.
This is just a place to start, there is so much out there to try! I regularly post additional anxiety-related content and tools on my Facebook page that may be helpful to you. And of course, working with a therapist can further support you in your process of finding the resources that will be most helpful to you.