5 Things To Do If You’re Anxious Right Now.

Do These 5 things if You’re Anxious Right Now.

Nate Smith, LPC

Intentional Breathing

Imagine your breathing in through a straw and take in a slow deep breath. Focus on the feelings of the air coming in through your mouth. Slowly breath in as deeply as you can. Breath into the diaphragm, your belly should extend outward. Next, hold the breath for 3 counts. 1, 2, 3 (count slowly). Then release as if you are blowing the breath through a straw. Practice this 3 times.

You should feel your self become calmer and more mentally clear.

Engage the Sense:

Look around you and notice five things that you see. Do you notice a certain color or object? Look around the space you are currently in and noticed objects that are there. Perhaps you noticed peculiar or desire objects.

Listen for four sounds that you can hear right now. Are these sounds loud? Are these sounds soft? Are these sounds pleasing to the ear?

Try to notice three different things you smell. Gently sniff into the air and see if you can decipher different aromas in the air. Are these smells pleasing? Are these smells stinky to you? Are the smell strong or are they subtle?

Look around and see if there is any type of candy, cough drop, or mints around. Do you have a drink that you can take a sip of? Attempt to find different contrasting flavors. Engage your sense of taste it is one of the strongest senses you have.

Look for something that you can touch that is interesting to feel. Are there any smooth stones near you that you can pick and gently rub? Find something that is interesting to your sense of touch and gently and mindfully sit with it for a moment. Notice how it feels under your touch.

Engaging the five senses invites you to be mindful and asks you to be present with yourself taking you out of your anxious thoughts.

Turn to Your Friend

At this moment, turn to your friend and simply say “ I am feeling anxious because (fill in the blank).” Begin a conversation with your friend regarding your feelings of anxiety. Simply name the feeling and breathe in. Ideally, you will do this with a friend who is supported and validating to your feelings.

Compassionate Rational Self-Talk

If you are alone, have a conversation with yourself. Talk to yourself as if one side of you is the rational down-to-earth side and the other side of you is the anxious, nervous side. The rational side of you is going to act in a compassionate way. This side of you will validate your feelings of anxiety and nervousness while encouraging you to engage in rational thinking skills. Perhaps you even say out loud, “ I am feeling anxious and that is okay. I know I am safe and I will move through these feelings.”

Our self-talk usually is the starting point for much of our anxiety. Engaging compassionately and rationally allows you to greet the anxious thoughts and think through them with kindness.

Short Journal Entry on Your Phone

Go to your notes section of your phone and simply write out exactly how you feel. Write without judgment or fear of sounding silly. Simply write out the dialogue that is associated with your feelings. Attaching words to your thoughts and feelings allows you to organize them in your mind and in your heart. It's quite simple but also very effective. By writing exactly how you feel or think at this moment you move your self through a process that reduces your anxiety and invites you to think mindfully and rationally.

Try one or all of these different techniques to reduce your anxiety. If you can't seem to reduce your anxiety through one of these practices, then try reaching out to a friend, family member, or your counselor.

Do your best to give each of these techniques a good try before dismissing them as not working. What other anxiety management skills that you have? Would like you to know more about these and other skills? Visit https://www.counselingwithnate.com/ to find out more information.