Therapist Tips for Anxiety
Peace of Mind
Tip #1. Try these 5 steps to reduce anxiety.
Put your hand on your stomach. Notice how that feels.
Inhale slowly through your nose. Count to 4.
Pause, then exhale out through your top lip. Count to 6. Pretend you are blowing on a camp fire just enough to keep the flames glowing. Repeat for approximately 1-5 minutes timed.
Name the feelings out loud specifically, besides feeling anxious (eg. “I feel nervous, I feel worried, I feel scared, I feel stuck.”
If the anxiety does not reduce, use cold water on your face or neck.
Why it works: This is a science-backed technique that switches on your body’s natural relaxation response (often called the “rest and digest” mode), helping both body and mind finally relax and be present. Paring this with naming the feelings and cold water may strengthen the effect. Naming emotions/feelings helps because putting specific words to what you’re experiencing makes the feeling easier to understand. This can help your mind organize the experience and make it feel more manageable, giving you an increased sense of control. Cold water reduces body temperature and briefly slows heart rate.
