1. Relax by breathing

When anxiety kicks in you may notice that your heart rate increases and your breathing may become difficult and faster. Have you ever experienced dizziness, sweaty palms, or even a fear of losing control when you are anxious? When you’re anxious, the ability to get your breathing under control can relax and bring PEACE to your body, mind, and spirit.

To control your breathing when anxious, follow these simple steps:

1. Find a quiet and comfortable place to sit. Place one of your hands on your chest and the other on your stomach. TIP: Your stomach should move more than your chest when breathing in deeply.

2. Take a slow and regular breath in through your nose. Watch and be conscious of your hands as you breathe in. TIP: The hand on your chest should remain still while the hand on your stomach will move slightly.

3. Breathe out through your mouth slowly.

4. Repeat this process a minimum of 10 times or until you begin to feel your anxiety reduce. It all begins with an idea.

2. Positive Imagery

 Painting a mental picture of a place that makes you feel relaxed can actually calm your brain and body.  You have the ability like an artist to curate a place of PEACE, and return to this location whenever you feel overwhelmed and anxious. 

When you start to feel anxious, sit in a quiet and comfortable place. Think of your ideal place to relax. This imagery should be an image that you find very calming, happy, peaceful, and safe. Ensure its easy to recall so you can return to it in your mind when you feel anxious in the future.

Visualize all the small details you’d find if you were there. Use your senses to think about how the place would smell, feel, and sound. Envision yourself in that place, enjoying it comfortably.

Once you have a good picture of your “happy place,” close your eyes and take slow and regular breaths through your nose and out of your mouth. Be conscious of your breathing and continue focusing on your happy place in your mind until you feel your anxiety leaving. Return to this  place in your mind whenever you feel anxious.  My favorite place to visit is by the lake or any body of water.  I close my eyes, and smell the salt water and the light scent of tropical sun tan lotion, while hearing the birds chirping and the waves hitting the embankment.  With my feet I feel the soft grit of the sandy beach.  I return here often and I leave feeling rejuvenated, invigorated, and in PEACE!

3. Relax by counting

Counting is a simple and great way to ease your anxiety. When you feel anxiety creeping in , find a quiet and comfortable place to sit. Close your eyes and slowly count to 10. If necessary, repeat and count to 20 or an even higher number. Keep counting until you feel your anxiety lifting.

Sometimes this relief occurs quickly, but other times it might take a while. Stay calm and be patient. Counting can relax you because it gives you something to focus on besides your anxiety. It’s a great tool to use in a crowded or busy space where other anxiety exercises might be more challenging to carry out.

4. Relax by staying present

Mindfulness is the practice of being present in your current state and surroundings, calmly and without judgment. Staying present can help you create a peaceful state of mind when you feel your thoughts racing and anxiety mounting.  Below you will find grounding techniques that keep you present and pushes away all that no longer serves you!

To bring yourself outside your thoughts into the present:

1. Find a quiet and comfortable place to sit and close your eyes.

2. Notice how your breathing and body feel.

3. Now shift your awareness to the sensations you observe in your surroundings. Ask yourself What’s happening outside of my body? Notice what you hear, smell, and feel in your environment.

4. Change your awareness several times from your body to your environment and back again until your anxiety starts to fade.

Much like physical exercise, it takes practice. Choose an anxiety exercise and try it until you’re feeling less anxious. If one exercise doesn’t work, try a different one.