When anxiety sticks around too long or gets too intense, it’s crucial to find ways to manage it. - Emily Christensen

Anxiety disorders are the most common mental illnesses in the US, affecting 19% of the population. But let’s be real—feeling anxious is something we all experience in our everyday lives. Whether it’s running late to work or applying for a competitive graduate program, anxiety-inducing situations are everywhere.

Although anxiety can be really uncomfortable and even crippling at times, it’s essential to acknowledge the purpose it serves. In ‘healthy doses,’ it can actually be a pretty useful tool. Take my experience with exams, for example. When I know a test is coming up, I definitely feel anxious. But that anxiety pushes me to study, talk to my professor, and attend all my classes. Thanks to that extra motivation, I usually do well on my exams and stay on track with my degree. But just like sleep, exercise, and even water, too much of a good thing can be bad. When anxiety sticks around too long or gets too intense, it’s crucial to find ways to manage it. While some stress can be helpful, too much can do the opposite of its purpose, impeding our capacity to meet our goals.

When life gets stressful, and anxiety takes over, there are some handy tools to help manage it. Here are some simple yet effective tips for dealing with anxiety that you can use almost anywhere:

5, 4, 3, 2, 1 Technique

This technique is great to help ground yourself when you are experiencing anxiety. It helps by turning your attention to your surroundings rather than focusing on your inner dialogue.

5 - things you can see: This could be anything from a tree, a pen, or a set of keys.

4 - things you can touch: Consider your clothing, your hair, or the ground beneath your feet.

3 - things you can hear: Are people talking around you? Is there a fan or gust of wind you can hear?

2 - things you can smell: Is there food nearby? Flowers or trees?

1 - thing you can taste: Are you eating? If not, what does the inside of your mouth taste like?

Breathing Exercises

There are many different breathing exercises. Ultimately, many of these exercises prioritize deep, long breaths from the belly rather than the chest. Slow, deep breaths activate your body's relaxation response, lowering your heart rate and easing muscle tension. Focusing on your breath distracts you from anxious thoughts, helping you feel more present and in control. Here are some techniques you can try:

4-7-8 Breathing: Inhale for 4 seconds, hold it for 7 seconds, and release it for 8 seconds.

Diaphragmatic Breathing:

• Place one hand on your chest and one below your rib cage.

• Breathe in slowly through your nose, focusing on the sensation of air entering your nose.

• As you breathe, feel your stomach rise and expand. Your chest should remain relatively still.

• Purse your lips and exhale.

Pursed Lips Breathing:

• Take a breath slowly through your nose for 2 seconds.

• Purse your lips as if you are sipping through a straw.

• Exhale through your mouth.

Progressive Muscle Relaxation (PMR) Body Scan

PMR Body scans are a form of mindful exercise, in which you focus on your bodily sensations. A few of the benefits of body scans include reduced anxiety, improved sleep, reduced pain, and increased self-compassion. Here’s how to do it:

• Sit comfortably: With your hands in a relaxed position in your lap, take a few slow deep breaths.

• Right fist: Extend your right arm and make a fist. Squeeze gently for 5-7 seconds, then relax your hand back into your lap. Rest for 10-20 seconds. Repeat.

• Next muscles: Move to the next muscle group. Tense and relax each group, keeping the rest of your body relaxed. Follow this sequence for all muscle groups: left side, right side, both.

• Breathing: Keep breathing normally while tensing your muscles.

• Comfort: Only tense to a comfortable level, never to the point of pain. Focus on one muscle group at a time. Adjust the process as needed for comfort and focus on especially tense muscles as required.

By systematically tensing and relaxing different muscle groups, PMR helps reduce tension, increase body awareness, and promote a deep sense of relaxation.

Imagery

Imagery is a relaxation technique where you focus on a peaceful scene to calm your mind. By imagining a tranquil place, you can relax and reduce stress. Just as thinking about stress makes you tense, visualizing calm scenarios helps your body and mind relax, easing tension and creating a sense of peace. Here’s how to do it:

• Get comfortable: Sit or lie down in a quiet, comfortable place if possible.

• Close eyes and breathe: Close your eyes and take several deep breaths. Keep breathing deeply.

• Imagine a peaceful scene: Picture a calm place like a forest, mountain, beach, or a favorite spot in nature. Choose a spot that resonates with you!

• Add details: Visualize the sounds, scents, and sensations of this peaceful place.

• Walk a path: Imagine a path in your scene and picture yourself walking along it, noticing details and sounds.

• Relax: Stay in this scene for several minutes, continuing to breathe deeply.

• Return: After a period of time that seems sufficient to you, count to three and open your eyes.

While anxiety can often feel overwhelming, it’s important to recognize its role and find effective ways to manage it. Anxiety, in manageable doses, can be a useful tool that drives us to prepare, focus, and achieve our goals. However, when it becomes excessive, it can impede our progress and well-being.

Simple tricks like the 5, 4, 3, 2, 1 grounding technique, different breathing exercises, progressive muscle relaxation, and imagery can help keep anxiety in check. These methods are easy to use in many situations and can make a big difference in calming your mind and body. So next time anxiety creeps in, try one of these tools to find your calm and keep moving forward.

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References

Gridley, C. (2024). Breathing exercises for anxiety. Priory. https://www.priorygroup.com/blog/breathing-exercises-for-anxiety 

Healthcare, V. (2013, July). Progressive muscle relaxation (PMR) and Body Scan. Center for Intergrated Healthcare. https://www.mentalhealth.va.gov/coe/cih-visn2/Documents/Patient_Education_Handouts/Progressive_Muscle_Relaxation_2013.pdf 

Nunez, K. (2020, September 10). Guided imagery: How to and benefits for sleep, anxiety, more. Healthline. https://www.healthline.com/health/guided-imagery#how-to-do-it 

Smith, S. (2018, April). 5-4-3-2-1 coping technique for anxiety. University of Rochester Medical Center. https://www.urmc.rochester.edu/behavioral-health-partners/bhp-blog/april-2018/5-4-3-2-1-coping-technique-for-anxiety.aspx

Disclaimer

Our content is for informational and educational purposes and is not a replacement for professional advice, diagnosis, or treatment. If you're facing mental health concerns, please seek help from a qualified professional for personalized guidance. Every individual's situation is unique, so use the information here at your discretion. While we strive for accuracy, the field of psychology is ever-evolving, and our content may not always reflect the latest research. Please prioritize your privacy by avoiding sharing personal information in comments or interactions. Your well-being is our top concern, so use our content for educational purposes, but remember to rely on professionals for your specific needs.