Simple tools and techniques to cope with anxiety
When anxiety hits, it can be an overwhelming and even crippling experience. If it’s something that’s quite new to you, it can even be confusing and frustrating. It could have you wondering why you’re feeling like this when you’ve never experienced it before.
It’s normal as humans to experience different states of mental health throughout our lifetime, especially as we can have so much going on in life.
If you find yourself struggling with anxiety, whether it’s the first time, or you’ve been dealing with it for years, know that you are not alone. What you are feeling is completely valid.
I’m going to share some practical and simple tools that you can try to help reduce your anxiety in those challenging moments, and some different ways you can support yourself through it.
I’m going to start by saying you will not have these feelings forever. It will pass, and you will get through it. So hold onto that knowledge, because when you’re in the thick of it, that can really help to anchor you.
When we feel anxious, our body is trying to protect us from some kind of perceived danger and can go into the fight, flight, freeze or fawn response. It is an automatic and physical reaction.
The key here is not to resist the feelings but to sit with them and become present. Notice what you feel in your body and where the feelings are. Do not try and avoid what’s coming up or numb it through things such as tv, food, alcohol or drugs, as this can actually make things worse.
The first thing to start with is trying to get out of your head and into your body more. There are various ways you can do this and I’ll share a few below. You don’t need to try and do all of this at once, as that can be overwhelming too and can sometimes worsen the anxiety! So try one thing at a time and be gentle with yourself. See what works for you. It is a process all about bringing yourself back into your body and helping you to feel calmer, without avoiding the feelings that are going on inside.
Breathwork
Breathwork is an amazing tool and is one I’ve used a lot to support myself. It always helps me shift through how I’m feeling. Our breath is always available to us, and there are so many different techniques that can be used for different things but here are a few that I recommend:
Box breathing is good for calm. Breathe in through your nose for a count of 4, hold for a count of 4, breathe out slowly through your mouth for a count of 4, then hold for a count of 4, repeat as long as you need. A few minutes is sometimes all that’s required but you can do it for longer.
4, 7, 8 technique is good for relaxing. Breathe in through the nose for 4, hold for 7, then breathe out for 8 really slowly through the mouth, again repeating for as long as you need
Conscious connected breathing is a more energetic style of breathing that is great for getting out of your head. It is essentially where you take really deep breaths in and out through your mouth, without pausing between the inhale and exhale. This is a really powerful way to breathe and I would recommend looking into this further and exploring this technique if anxiety is something you really struggle with.
More tools and techniques to help with anxiety
Alongside breathwork, there are many other things you can do to support you with your anxiety. Some of the ones I recommend are:
Less screen time generally, and specifically first thing in a morning and last thing at night. A lot of screen time can really increase anxiety so by reducing it you can start to become more present and less overstimulated.
When you wake up in a morning, spend some time just being still and sitting with is coming up for you. What can you feel physically in your body? What can you see, hear and smell? Breathe into it. Notice any thoughts that come up
Look at your morning routine and try and spend the first 10-20 mins of the day doing things that feel good, you could try EFT tapping, journaling, meditation, reading a book, getting outside for a walk or doing some yoga
Start journaling - there are a few different techniques you can use. Something so simple and powerful is a gratitude journal; write down 3 things you’re grateful for each day. You could also spend 10 minutes writing about how you’re feeling, things that went well in your day or your intentions for a new day
EFT tapping. EFT means Emotional Freedom Technique and it is an energy release technique. It is a great way to move through what you are feeling right now and can be used for so many different and specific things by exploring the emotional issues that are underneath the problems you are experiencing. I am trained in EFT so if this is something you’d like to work together on then get in touch.
Exercise is amazing for supporting you to get into your body more and shifting those unwanted feelings. Going for walks, dancing to music, going to the gym, doing yoga or pilates, joining a fitness class can all be great for anxiety. Explore ways to move that feel good and that you enjoy.
Notice and focus on all the good things that happen in your life, however big or small. These are called glimmers!
Remember, these are all tools to support you through challenging feelings such as anxiety, and not instant fixes. Experiment with them at your own pace and see what works best for you. Some of these things will resonate and really help you, and some won’t do anything for you. That is okay! It’s all a process about discovering the things that work for and support you.
Incorporate these practices that support you into your daily life gradually and notice how things start to change. Remember to be kind to yourself and to give yourself what you need. It is okay to rest, and take time out, and it’s also okay to ask for help or reach out for professional support if you need it!
Everyone is on their own journey, and struggling with anxiety does not make you any less of a person or any less worthy. You are capable of more than you realise and this too shall pass.
If you are looking for some extra 1:1 support to help you work through this, I have a transformational 1:1 life coaching package. The sessions are focused on doing the deep inner work to overcome anxiety, self-doubt and limiting beliefs, and are tailored specifically to your needs and your goals. We use different techniques to help change things on a deeper level, with a holistic and compassionate approach to support you long term. Read more about my 1:1 package here or book a free intro call to discuss your options.
Free guided meditation for busy minds
I have created a free relaxing meditation to help you let go of stress, feel calmer & find some time for yourself.
Download and listen to this meditation to support you to slow down, release stress and give you the feeling of calm you've been looking for!
